Is your New Year’s resolution to have a tighter, firmer butt? Building a dream derriere is easier than most women think. If you are craving a better backside, these tips will tighten and firm you up in no time.
You don’t have to wait until the New Year. Get started now. Follow these simple tips, and I guarantee you will get results.
Tip #1 - Squat, squat and then squat some more. Squatting will give your butt a rounder and firmer shape.
Tip #2 - Go deep. No half ass squatting, this will limit your results. Make sure you go low enough to feel it in your butt.
Tip #3 - Do back squats. Back squats are great because they place more of the load on the hamstrings and glutes.
Tip #4 - Do front squats. Front squats place less emphasis on the glutes and hamstrings, but they will allow you to go deeper and force you to keep your core tight.
Tip #5 - Hack squat. The hack squat can be a good alternative to the regular squat when the squat rack is taken. Switch up your foot stance. Try a close or shoulder width apart stance.
Tip #6 - Go old school and do goblet squats. Goblet squats allow you to drop down deep. Be sure to push your knees out with your elbows for a deeper squat.
Tip #7 - You may get some odd stares at the gym, but pop squats and plié squats can do wonders for your butt. Both pop squats and plié squats also work your inner thighs.
Tip #8 - Try deadlifts. You can alternate between stiff leg deadlifts and Romanian deadlifts. Deadlifts will give you a rock hard butt that you can bounce a quarter off of.
Tip #9 - Do walking Lunges with dumbbells. The beauty of this exercise is you do not have to go to the gym. Grab a pair of hand weights and find an open space.
Tip #10 - For more of a challenge, do walking lunges with a barbell on your back. There is something to be said for a woman who can put a barbell on her back and lunge through the gym with confidence.
Tip #11 - Grab a mat, lie on your back and do the bridge. The key to this exercise is to squeeze at the top of the movement. For more of a challenge grab a weighted plate and put it on your stomach.
Tip #12 - Instead of the seated leg curl, use the single lying leg curl. This move really isolates your hamstrings and gives you a firmer shapelier backside. Make sure to keep your hips on the pad to get the most out of the exercise.
Tip #13 - Clean up your diet. By cleaning up your diet and limiting processed foods, your butt will get an automatic lift. Clean eating will help reduce body fat and give you a firmer toned look with less cellulite.
Tip #14 - Keep hydrated. As you age, your skin loses its elasticity and starts to sag. Keeping hydrated helps to tone and tighten up the skin.
Tip #15 - Focus on the Squeeze. Squeezing during the movement can help you tone and shape the muscles you are working.
Tip #16 - Aim for higher repetitions, enough reps to feel a burning sensation in your butt. Shoot for 15-20 repetitions. When you can easily hit all 20 repetitions, it is time to increase the weight. Refer to tip #20.
Tip #17 - Allow for adequate rest between workouts. This will allow your muscles to fully recover, and you will be more likely to have a stronger session the next time you are in the gym.
Tip #18 - Get rolling. Try foam rolling or using a rolling pin over your lower torso. Overtime, this can eliminate or reduce cellulite and give you a smoother firmer look.
Tip #19 - Treat yourself to a massage. A massage will increase the blood flow and decrease the amount of inflammation in your body. Massages are known for speeding up the length of recovery time in athletes.
Tip #20 - Challenge yourself to add weight to the bar. You might be surprised you are stronger than you think. Progression is the key to muscle growth.
Tip #21 - Do step ups. At the gym, use a platform or low bench. This can be done at home; purchase plastic aerobic steps and a pair of dumbbells.
Tip #22 - Skip the treadmill and opt for the stair stepper. Take a big step by alternating every other step on the platform. As you do this, kick one leg behind you and squeeze your glutes. This will help tone up the muscles in your butt, giving it a rounder shapelier appearance.
Tip #23 - Do some sprinting. Runners tend to be lean for a reason; they need the speed. Have you ever noticed the difference between a runner’s physique and a sprinters physique? Sprinters tend to have a more muscular stature.
Tip #24 - Take the stairs when you can. If you have the option, climb the stairs rather than taking the elevator. Over a course of a week this will allow you to burn some extra calories and firm up your butt.
Tip #25 - This time of year standing in long lines is inevitable. While you’re waiting in those long holiday lines, use your time wisely. You can easily firm up your butt by squeezing your butt cheeks together, hold, release and repeat.
For a more detailed exercise description, check out the video section on this site. Combine all of your hard work with clean eating to get the results you crave. Remember you don’t need a gym for all of these tips, so what are you waiting for? Get started now on the new you.