Get a Tighter Butt

Getting a tighter butt requires hard work and commitment, but it is an attainable goal if you put in the effort. Start with targeted exercises like squats, bridges and lunges. Add to your total exercise by taking the stairs whenever possible, joining an exercise class, and going hiking. Focus on the condition of your skin and aim for a tighter butt by staying hydrated, eating collagen-boosting foods, and cutting down on salt.

Steps

Doing Targeted Exercises

1. Try a beginner exercise. Start with a simple exercise like the lateral step-up, for which you will need two 5 pound weights and a step bench (available at sports stores, department stores, and online). Stand with your right side to the bench, a weight in each hand, held in front of your thighs. Step up sideways onto the bench with your right foot and squeeze your glutes. Hold for a count of three, then step back down. Do this 15 times on each side, working up to three full sets.
2. Do squats. Position your legs so that they are a little wider than shoulder width, making sure your feet are angled slightly outwards. Lower your body downward as if you’re about to sit on a chair, shifting your weight towards your heels. Hold yourself in this position for 5 to 10 seconds, then lift yourself back up. Do two to three sets of 15 reps.
   • To modify your squat workout, vary the duration of the exercise — for example, try lowering yourself into a squat more slowly over different intervals (e.g. lower your body into a squat within 2 seconds five times, then lower yourself for a full 5 seconds five times, and so on).
3. Try walking squats. Position your feet directly under your hips and lower your body into a squat. With your right foot, step out to the right as far as you can without your knee turning inward. Then step to the right with your left leg so that you are in the starting squat position with your feet under your hips. Keep your pelvis and body straight. Complete 10 steps, then do 10 steps to the left. Do three sets. .
4. Do bridge exercises. Place an exercise mat on the ground; lie on your back, with your knees bent at shoulder-width. Thrust your hips upwards, lifting your butt until your torso is straight. Hold several seconds, then lower back down. Do three to five sets of 10 – 15 reps.
   • Add weights to intensify this exercise. Hold weights at your groin to increase resistance.
   • Experiment with the height of your hip lift. You may find you access your glutes better with a low lift of only an inch or two above the mat.
5. Try donkey kicks. Also known as kick outs, these are fantastic for working your gluteal muscles. Start on your hands and knees on an exercise mat. Keep your hands under your shoulders and your knees under your hips. Kick back and up with your right leg, keeping your knee bent at a 90 degree angle. This should put your thigh, butt, and hip in a straight line with your torso. Keeping your leg bent, lower your knee, but do not touch the matt. Do 15 reps, then switch sides.
6. Practice lunges. Start standing with your feet together. With the right leg, take a big step backwards, lowering yourself slightly onto that leg. Return to your standing position. Repeat with the left leg, and do three sets of 10 – 15 reps.
7. Do a curtsy lunge. This exercise can give your butt a nice lift. Start out with your feet together. Step your right foot back and behind the left while simultaneously bending your right knee down so that you drop into a lunge position. It should look like you are doing a curtsy. Then push back up and step your foot back into the starting position. Do the same move using the left foot. Try doing three sets of 10 – 15 lunges with each foot.
8. Try a jumping exercise. Try a lateral jump; stand turned with your right side 2 to 4 feet away from a step bench. Squat down slightly and hop onto the step sideways, landing on your right foot; bend your knees and hop back down, landing on your left foot. Continue back and forth 15 times, then switch sides and repeat. Do three sets of each.
   • Jumping exercises are great for your glutes. Try double leg side to side jumps, standing broad jumps, jumping jacks, and box jumps.

Getting Exercise Whenever Possible

1. Take the stairs. Opt to climb the stairs whenever possible (e.g. in lieu of taking an elevator at work every morning) to add butt-toning exercise to your day. For added benefit, try taking two stairs at a time. Try using a stair climber machine at the gym, which is a good way to get a full stair-climbing workout.
2. Join an aerobics class. Aerobics classes are a great way to maintain a regular exercise schedule and stay motivated about your workout. While any exercise classes will work towards tightening your butt in the long run, some have more immediate benefits. Spin classes, for example, offer an intensive workout focused on the lower body.
   • You can also look for classes specifically geared towards butt workouts (e.g. “Booty Kickin’ Step” at Crunch gym in New York City).
3. Go for a hike. Hiking is an excellent workout — just one hour of moderately strenuous to vigorous hiking burns over 400 calories, toning your legs and butt in the process. When weather permits, look online for hiking trails near you, preferably on hilly terrain for an added challenge to your workout; plot out your route carefully, and be sure to bring a friend with you for safety. Wear sturdy shoes with thick, rubber soles to prevent falls and protect your feet.
   • Bring water, snacks, your cell phone, a first-aid kit, a map, and a light jacket or umbrella in case of rain.

Fuelling Your Body the Right Way

1. Hydrate as much as possible. Staying hydrated can keep your skin firm and reduce the appearance of cellulite. Drink as much water as you can during the day and opt for water-rich foods such as watermelon, cucumber, carrots, lettuce, zucchini, and watercress.
2. Eat foods that stimulate collagen production. Collagen is the main structural protein found in skin, and its production is necessary for firm, youthful, smooth skin. To tighten skin (and your butt), eat foods that prevent the breakdown of collagen and stimulate its growth in the body. Some of these foods include:
   • Sunflower seeds
   • Chilis
   • Blueberries
   • Oily fish, such as trout
   • Olive oil
   • Dark chocolate
3. Cut down on salt. Excessive salt can cause the body to retain water, which can make cellulite appear worse. Stay away from processed foods, which are generally high in sodium, and be vigilant about reading nutrition information on product packaging. Note that products like soda, snack cakes, and deli meats are all deceptively high in salt.

Tips

• Once you grow accustomed to your new exercise schedule, increase the number of reps you do per set.
• Before exercising, remember to do a warm up, such as jogging in place or jumping jacks. After exercising, cool yourself down by doing slow stretches.
• Increasing the number of sets you do when strength training will increase your endurance. If you are looking to increase muscle size, you'll need to change up your routine every eight weeks or so. Your butt should be a bit sore for a day or two after you exercise.
• Remember to keep your workout balanced. Don't work your glutes without also strengthening your legs and hips. Squats and lunges are great exercises that work all of these muscles.
• Don't forget to work your core and upper body, as well.

Sources and Citations

See also

• Supplement Your Stretching Routine With Dynamic Stretching
• Stretch Before a Bicycle Ride
• Flex
• Do the Windshield Wiper Stretch
• Get Rid of Sore Muscles
• Stretch Your Inner Thighs
• Stretch the Upper Back
• Do the Splits in a Week or Less
• Do a Handstand
• Get a More Flexible Back

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