Top 10 Exercises for a Firm Butt
First, I’ll give you some advice to help you tone your glutes efficiently, and then I’ll tell you my top ten exercises to succeed!
1- Use heavy weights
To tone your glutes, you have to put intensity into your workout, just like for any other muscle. Make sure you use the heaviest weights you can to trigger enough muscle growth to generate results. You should use a weight that enables you to perform a maximum of 8 to 12 repetitions, and give you trouble on the last few ones… so you can reap more rewards!
2- Use a variety of exercises
A particular exercise will work your muscles in a specific angle. Therefore, it is important that you perform a variety of exercises to stimulate your muscles in various ways and promote full development.
3- Adopt a healthy nutrition
When it comes to our body and health, exercise and healthy nutrition go hand in hand! To get the results you want and tone your glutes, you need to choose the right exercises and eat clean as well. Make sure you eat enough lean protein, limit your consumption of processed sugar and alcohol, and increase your daily intake of vegetables, fruit, and whole grains. Remember to drink water, lots of water!
Applying this advice will help you get optimal results that you will be able to both feel and see! Now, it’s time to exercise!
Ten effective exercises!
Choose 3 to 5 exercises from this list that you will add to your current workouts. Perform them at least 3 times a week for 2 to 3 weeks, with 24 to 48 hours of rest between each session to ensure proper recovery. Next, pick another 3 to 5 exercises that you will perform on the following 2 to 3 weeks, and so on. Remember to use enough weight!
1- Side-to-side duck under squat
2- One leg deadlift
3- One-legged bridge
4- Alternating forward lunge twist
5- One-leg lift in plank position
6- Alternating High knee squat
7- Curtsy lunge
8- Lateral skater jumps
9- Grand plié with weights
10- Side step-up
Karine Larose, M.Sc.