7 EXERCISES TO FIRM YOUR BUTT WITHOUT ANY EQUIPMENT

The form of our bodies can affect a variety of factors such as hormones, age, gravity, and weight increase, which is why our buttocks begin to lose firmness. Regular exercise is essential for maintaining a healthy and fit physique.

Warm up with Squats

The squat is the most effective exercise for the bigger butt and toned legs, but when you add jumping in squat, then the process becomes faster. And then your Gluteus Maximus, Gluteus Minimus, and gluteus Medius are the three large, strong muscles that help to make up your buttocks and that work fast in squats jump and therefore gives you toned thigh muscles, bigger butt and sexy legs. Repeat 15 to 20 times, for 2 or 3 sets for beginners, and at least two to three times a week.

Take the stairs

If you want firm buttocks this can be very effective. You can build up to doing two steps at a time. To keep your muscles long and lean stretch your legs when you get to the top.

Lunges

Start the exercises standing with your feet shoulder-width apart and your hands on your hips. Then step forward with one leg and flex your knees until your rear knee nearly touches the floor. After that, bring your body back. Switch legs and Repeat it 20 times

Pelvic Lift

Lay down on the ground with your palms facing down and your feet static on the floor. Lif your body by using your feet and hips. Hold for 2 seconds, lower down slowly, and repeat 8 to 12 times.

The Donkey

Start on all fours, but support your body using your elbows. Lift and extend one leg as high as you can and hold it in the air for 10 seconds. After that repeat the exercise with the other leg. Complete 20 reps on each leg for 4-5 sets.

Straight buttocks squeeze

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Lie on your stomach with your head resting on your arms. Keeping your legs together lift them up pointing towards the ceiling. Hold that position for 3 -5 seconds and then slowly lower your legs. Repeat 15 times.

Butt toning aerobics exercises

Stand with your back straight and feet shoulder-width apart. Spread your arms straight out to the sides.

Lift your right knee up and move it across your torso to point at your left hand. Hold the position for a moment and then lower the leg to the start. Perform five to 10 reps on your right leg.

Source: Train Hard Team