We all want firm buttocks but it isn’t easy to achieve. We must find and do the right exercises to tone your butt.
The most effective exercises for your butt are squats but not all of us can perform them especially if we suffer from a knee problem.
Here are 9 exercises that can help you have a firm butt.
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Squat to sumo
Stand straight and widen your legs equal to your hips. Put your hands on your hips and get into a squatting position. Turn your knees and toes outward and return to the beginning position.
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Sumo squats to calf raise
Stand in the same position like in the previous exercise. Now try lowering your hips until they become parallel to the ground. Raise your heels off the ground and return to the starting position. Repeat the exercise as much as you can.
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Single leg dead lifts
Stand straight with your right leg slightly forward and your left one slightly with its knee bend. Now fold forward with your left foot aligned with your spine. Try touching the floor with both of your hands and then return to the starting position. Repeat this exercise for one minute then repeat it with your legs switched.
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Bear plank leg lift
Place yourself in a planking position, your knees should be bent a little. Now try bending your right knee to an angle of 90 degrees. Raise your left leg as high as you can. Repeat this exercise for one minute then switch your legs.
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Heel lifted squat
Stand straight with your legs wide as your hips and one heel lifted. Now lower your buttocks towards the ground and then stand straight again. Repeat this for one minute then switch your legs.
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Curtsy lunges
Stand straight with your legs wide as your hips. Place your hands on your hips. Lift your right leg on the side and cross it behind you.
Now bend your other knee. The floor should be touched by the knee of the extended leg. Now straighten the knee then lift your leg back out. Repeat this for a minute then switch your legs.
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Rainbows
Get on the floor on all fours then raise your left leg. Your core should be tight. Now cross the leg over the other one and tap the floor. Return the leg to the other side of the planted leg and tap again. Repeat this for one minute then switch your legs.
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Hydrant with leg extension
Again get on all fours with one leg up but in its bend position. Now straighten up your leg and pause. Then bend the knee again and return to the beginning position. Repeat this for a minute and switch your legs.
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Single leg glute bridge
Lie down on the floor. Bend one leg so the feet is close to the butt the other one should be straight. Now raise your butt and hips up and then lower it but try not to touch the floor. Repeat this exercise as long as you can then switch your legs.
Watch the video in order to help you to do these exercise more correctly:
Source: dailyhealthkeeper.com
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