Get Toned Buttocks with Butt Firming Exercises

Gluteus is the biggest muscle in the human body and it needs HARD butt firming exercises in order to tone it and shape it as celeb buttocks.

There is no isolated butt exercise that involves only buttocks muscles. Usually exercises that workout butt involves also legs (thighs).

The most effective butt firming exercises are:

- all squat variations

and

- hip thrusts

This is the reason why there are so many squat variations in the video below. Do it 3 times (3 sets) to get full 27 minutes workout. At the end you will really feel those butt muscles.

Benefits of butt firming exercises

1. Butt exercises burn the most calories because they involve 2 of major muscles – gluteus and thigh muscles. If you want to pull the maximum result from a shorter workout you should do exercises for major muscles like – chest, back, butt and thighs.

And because you can’t isolate only butt while doing butt exercises – you involve also thighs – the result is activation of 2 of major muscle groups and more calories burn.

2. Developing connection with your body - you need to activate your butt muscles with your mind. For example if you do bodyweight squat this is easy for most people and you don’t need to actively stimulate the buttocks with your mind. But in this case you don’t use the maximum power of gluteus.

And gluteus is powerful muscle – you need to challenge it if you want firm buttocks. That’s why it is so popular to squat with weights (dumbbells or barbell) and I recommend this even to women. If you want nicely shaped, toned and firm butt than you need to discover its full potential by squatting with heavy weights.

Don’t be afraid to go really heavy, but do it slowly. For example I can easily squat with 80 pounds and my body weight is 112 pounds, you can see from the video above that I don’t have bulky muscles at all (because women don’t have lower testosterone hormone level and we can’t get bulky.

If you see big female bodybuilders – know that they take special supplements and other artificial staff to increase their testosterone levels).

3. You can workout really efficient your butt. Compare female marathon runners and female 100 meters sprinters – first are skinny and don’t have butt at all, second have lean muscles and have lovely shaped buttocks. Can you draw conclusion from here?

You need to do short but quality (understand heavy) butt workouts to have firm, toned butt. Yes, go after small reps and heavy weight if you want sexy buttocks.

Bodyweight exercises