5 secret tricks for exercises to firm the buttocks quickly

If you’re getting ready for beach season and want to focus on getting firm glutes for fun in the sun, we’ve got the best exercise hacks for you.

Jayne Gomez, a certified personal fitness trainer, tells us about it.

Gomez gives us hints on how you can start sculpting round and firm glutes, and it involves fueling your body with a good amount of protein and targeting all 3 gluteal muscles through weight training.

Gomez tells us, ” The 3 gluteal muscles are the gluteus maximus, gluteus medius, and gluteus minimus .” He also shares another secret, which is to ” focus on the glute squeeze while doing any type of glute exercise. ” This will give you a round and firm butt if you do it regularly .”

Trick 1: Do barbell hip exercises

Gomez reveals that weight training is an amazing way to strengthen your lower back, upper thigh, and gluteal muscles . One of his top favorite exercises that engages all of these muscles is the barbell hip thrust.

To perform this exercise, Gómez instructs: “ Stay seated on the floor with your legs straight and your back straight against the bench. Roll the barbell up to your hips, so it rests comfortably (if this is uncomfortable, consider using a barrier like a towel). Rest your shoulders on the bench, square and in line with the bar. Lean back ( never round your back, keep your shoulders straight ) and squeeze your glutes as you drive your hips toward the ceiling, lifting the bar. You really contract those glutes by squeezing them as you do this lift. Take a moment at the top to hold onto the bar before slowly rotating your hips to return to the starting position .”

Make sure your neck stays straight at all times. Do 3 sets of 15 repetitions.

Trick 2: Do the Romanian deadlift

Hold a dumbbell in each hand.
Bend at the waist and bend your knees a little, allowing the dumbbells to drop close to the ground.
Come up to the starting position. That’s a repeat.
Try to perform between 10 and 15 repetitions.

Trick 3: Make fire hydrants with a resistance band

Stand up and place the resistance band above your knees.
Get on all fours, with your knees just below your hips and your hands just below your shoulders. Keep your back and neck straight and look straight ahead.

Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the ground. Hold the position for a few moments and lower your leg back to the starting position.
When you finish, repeat the exercise on the opposite side.
Do 12 reps on each side.

Trick 4: Do Dumbbell Lunges

Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
Extend one leg behind you as you lean forward until your body is parallel to the ground, extending your arms toward the ground.
Go back to the starting position.
Repetitions: 12 to 20 repetitions with each leg.

Trick 5: Do donkey kicks with optional ankle weights

Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine into a neutral position and draw your shoulder blades down and back.
Inhale.
Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
Complete 10 reps on the same side, before repeating the remaining reps on the other side.