How to Obtain a Firm Butt

Here are a few tips to creating a nice firm butt.

Difficulty: Easy

Instructions

Things You'll Need:

• dumb bells
• a yoga matt
• sneakers
• self discipline

1. Squats: These are probably the best exercise you can do. It works great. try 3 sets of 8 and than work your way up after about a month or so. As you squat, why not incorporate holding dumbbell weights, try 2 pounds for each arm, than work up to 5 pounds for each arm.

2. Bridge pose. Lying down on your back, feet and thighs hip width apart, lift your hips and butt, than slowly come back down. repeat about 3 times. Than after a few breaths, begin again. Not only strengthens butt, but legs and thighs also and brings flexibility to the back.

3. Bike riding. It targets every muscle, great for the heart and butt. Try riding 3 times a week for about 30 minutes or more.

4. Walking. Its easy, you can walk on lunch time, anywhere really. Walking fast speeds your heart rate so be careful you do not tire so quickly. You want to walk at a comfortable pace before you speed or power walk.

5. Work the gluteus and start a kick boxing class! Its fun, different and great for all areas of the body including the BUTT!

6. Go hiking. Walking up hill is great for the butt. Walking burns a lot of calories also. If you walk fast for about an hour that is more than 300 calories!

[alienangel555]

on 1/7/2009 yes, all these things help. 5 stars

[sunshine11219]

on 1/7/2009 great article

[TeryLynne]

on 1/6/2009 I LOVE kickboxing, but you are right, simply walking does the trick. 5*