What Exercise to Use to Tighten Your Butt
Whether you're a woman wanting to look as fit Jessica Biel or a man looking to develop what's often an underdeveloped body part, having a tight butt will help round out your physique and increase attractiveness. You can achieve this goal by implementing some basic exercises into your training, either at home or the gym.
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At the Gym
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Most fitness clubs will provide equipment that will help tighten your butt, and a few straightforward exercises will help you achieve this goal. Since tightening the butt often involves developing muscle mass as well, perform at least five sets of each exercise with 6 to 10 reps per set.
If you're only going to do one exercise to tighten your butt, chain yourself to the squat rack and perform back squats. Squats work the entire leg, lower back, and hip muscles. Make sure to learn the movements correctly, as proper technique in any lift will greatly lessen the chance of injury.
The second best option is to do lunges, which will also work all of your leg muscles and the muscles of the lower back. You can perform these either holding dumbbells in each hand or with a barbell across your upper back. Again, make sure to keep your back straight and learn proper technique so that you execute the movement properly and avoid injury.
If your gym offers them, the leg press, hip sled or hack-squat machine will also work the muscles of your butt and help tighten them.
At Home
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If you own a barbell and a squat rack, squats are your best choice. However, if you own only a barbell or dumbbells, you can still tighten your butt at home. With dumbbells you can perform lunges, and with a barbell only you can do a lift called a Romanian dead lift, which is a modified straight-leg dead-lift. The latter exercise in particular will work your hamstrings, butt and lower back. You can also perform a type of squat with dumbbells, either by holding one in each hand and squatting down (like you're sitting into a chair that's behind you) or with your legs spread wider than shoulder-width, holding one dumbbell in both hands between your legs, and squatting down, lowering the weight between your legs until your thighs are parallel to the floor.
If you do not have any equipment at home, you can still tighten your butt. Do lunges just using body weight (or holding a full paint can or gallon jug of water in each hand). Replace squats by doing one-leg step-ups on a set of stairs or a bench. Also try doing wall squats, which involves squatting against a wall (with your back up against it). Keep your thighs parallel to the floor and try to hold this position as long as possible.
Jumping up onto a box of a certain height (say 20 inches) will also help tighten your butt, as will doing "squat jumps," which involves jumping down into a squatting position and then springing up as quickly and with as much force as possible. -
Adding Aerobics and Cardio
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Cardiovascular training will not only help you burn extra calories (which in itself will make the buttocks look and feel tighter) but, when done properly, can help tighten your butt as well.
A step-class will require you to work the muscles of your butt (and your entire leg), which will provide tone and conditioning. Similarly, stair-master and elliptical machines will achieve the same effect. Perform any of the weightlifting exercises above in an aerobic manner by using much lighter weight and "circuit training," that is, performing several exercises in a row without taking breaks longer than 15 to 20 seconds in between each exercise. Try to shoot for at least 20 minutes of cardio work in order to firm and tighten your butt.
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