The 5 Best Exercises To Increase And Firm The Buttocks

Many people are in the constant search to reaffirm the buttocks, increasing them to improve their appearance, since they are considered one of the greatest attractions of the female body.

Many might think that the only solution to increase and firm them is through expensive surgeries, but the truth is that there are many exercise routines that with efforts can help you naturally achieve a more attractive butt.

Although it is true that surgeries offer a quick and effective alternative, it must also be considered that they can be dangerous and that they do not always give the expected results.

For this reason, instead of spending millions of money, it is time to get activated to start working for a firm, beautiful and completely natural buttocks.

Next we want to share the best 5 exercises to work this area of ​​the body without having to travel to a gym or invest a lot of time. Start now!

1. Firm the glutes with the hip bridge

With the daily practice of this exercise you can strengthen the gluteal muscles to tone them and reduce flaccidity.

The best part is that it also helps reduce various ailments, such as those associated with the legs and back.

How to do it?

• Lying on your back, put your feet on the floor and bend your knees.
• Stretch your arms up and raise your hips, contracting your glutes and abdomen to do the exercise properly.
• Hold the position for a few seconds and do 10 to 12 repetitions.
• Do 2 or 3 sets per session.

2. Hip bridge with raised leg

This movement is very similar to the previous one but in this case you have to raise one leg to make the exercise a little more intense.

How to do it?

• Keep lying on your back, but this time you have to lift one leg, while keeping the other bent.
• Raise your hips and try to hold the position for a few seconds.
• Switch legs and do 10 reps with each one.
• Complete 3 sets with each leg.

3. Hip extensions

When it comes to firming your buttocks, a couple of daily sets of hip extensions can be quite helpful.

With this position you will strengthen this muscle group and over time that flaccidity that makes them look saggy will decrease.

How to do it?

• Lean on the floor with the palms of your hands and knees, as if you were crawling.
• Next, raise one of your legs towards the ceiling and try to bring it as high as possible, without causing pain.

• Keep the leg elevated for 5 seconds, lower it and repeat the movement with the opposite leg.
• Perform 2 sets of 20 repetitions each.

4. Squats with weight

Squats are considered one of the most complete exercises to tone muscles and reduce weight.

The position makes a perfect move to firm your glutes and strengthen your legs. In addition, doing them with a contracted abdomen can also work this area.

In this case, we suggest doing them with weight, as this increases their intensity and improves their results.

How to do it?

• Start by choosing a two-pound barbell or dumbbell for both sides of your body.
• Stand with your feet shoulder-width apart and your knees slightly bent.
• Make sure your knees don’t go over your feet and start squats.
• At first you can do 15 or 20, but the ideal is that you increase them to 40 or more.
• Do 3 sets with 1-2 minute breaks between each.

5. Pliés

Plies are movements that ballet dancers perform, but they can be very useful during routines to increase the size of the buttocks.

It is used to tone the muscles and in the process the thighs are also worked to reduce their flaccidity.

How to do it?

• Stand with your legs apart (more than shoulder width apart) and point your feet outward, as if your heels were touching each other.
• Bend your knees and lower yourself down until they reach the imaginary line of the big toe.
• Contract your muscles when you are going down, hold the position for a few seconds and return to the start.
• Complete 3 sets of 15 reps.

To be constant!

Exercise is the best way to firm your glutes, but its results take a while to notice.

It is essential to do all these movements at least 5 times a week to get good results.

The most important thing is to have a lot of patience and be constant with their realization, since it is useless to do them for a couple of weeks and then throw them into oblivion.

Remember that it is advisable to consult with your doctor, before starting any physical exercise program.