Not happy with your drooping behind? Tightening the muscles in your buttocks is something that can be achieved with a few simple exercises — no need for pricey equipment or risky surgery!
Most especially if you are leading a sedentary lifestyle, it can be very easy for your butt muscles to weaken and hang down, giving you an unflattering figure. But the good news is it’s highly reversible, and all you have to do is devote a little of your time and energy to doing the following butt muscle-firming exercises:
Doing squats is one of the most popular exercises for tightening the muscles in your behind. What’s so nice about squats is they can be performed practically at any given time or day — in your kitchen while watching the morning news or at the office while waiting for some documents to finish printing.
To get started, stand with your feet just slightly shoulder width apart. Slowly and carefully, bend your knees to take your hips closer to the floor. Stop when your thighs are almost parallel to the floor. Remember to keep your back neutral — do not hunch to have those butt muscles engaged. Go back to the starting position. Repeat 12 to 15 times per set.
If you’re new to squats, stick to doing a set or two each time. And if you want extra challenge, grab a pair of lightweight dumbbells as you perform squats.
Just like squats, donkey kicks are well-known for firming up the muscles in the buttocks. Each repetition really targets those butt muscles, and you will surely feel that when you try this exercise! By the way, donkey kicks also go by a few other names, including “rear glute kicks” and “quadruped hip extensions”.
You have to be on all fours to perform this exercise, and it’s perfectly fine if you want to carry it out with the help of an exercise mat to ward off knee discomfort. While keeping your back straight and your neck relaxed, lift your right leg to about the level of your buttocks. While doing so, your knee should remain bent and your foot flexed. Hold it for a couple of seconds while clenching your butt muscles, and then go back to the starting position. Repeat using the left leg.
Try to do 3 sets of donkey kicks, each set consisting of 15 to 20 repetitions per leg. It’s completely up to you whether you want each set to consist of alternating kicks, or focusing on a single leg each time.
On the hunt for a really challenging buttock-firming exercise? Then performing froggers is what you are looking for. Doing this particular exercise designed for dealing with a sagging but requires you to be flat on your stomach, so it’s a good idea for you to get your hands on an exercise mat.
To begin, lie on your stomach on your exercise mat. Place your arms on your sides, with your palms towards the ceiling. Bend both of your knees while keeping them at about hip distance. While maintaining a neutral spine, take your upper legs off the floor by just a few centimeters as you attempt to reach the ceiling with the soles of your feet. Hold the position for a couple of seconds, and then go back to the starting position.
You only have to do a single set of froggers each time, but try to complete 30 repetitions. It’s perfectly fine if you can do only 10 or 15. Eventually, you will be able to carry out more!
Performing these 3 very simple exercises on a regular basis can help in making that sagging butt of yours go away in no time. Just remember to stay physically active in between sessions to maintain the tightness of those muscles!