Many people want to tone certain body parts like sculpting a Greek statue to make them look firmer and cut. However, your body cannot burn off fat from that specific part by exercising only that part, like your butt or thighs. In fact, training your entire lower body together, such as doing squats, sprints or side lunges, can firm up your buttocks as well as making your body stronger and move better. So get off that butt machine and start doing some full-body strength exercises that will get you a tighter butt.
Put a 35-pound kettlebell on the ground and stand in front of it with your legs about shoulder-distance apart.
Bend forward at your waist and bend your knees slightly to grab the kettlebell's handle with both hands. Shift your weight more onto your heels. Do not round your spine or lock your knees.
Exhale and bring your torso straight up by thrusting your buttocks forward. Do not lift with your shoulders or arms.
Inhale and lower the kettlebell to the ground by bending your torso forward at the waist and your knees slightly. Perform three sets of eight to 12 reps.
Single-Leg Kettlebell Deadlift
Put a 25-pound kettlebell on the ground in front of you and stand with your feet slightly apart.
Extend your right leg behind you and bend your left knee slightly as you bend your torso forward to grab the kettlebell's handle with your right hand. Do not hunch your back.
Exhale and bring your torso straight up by pushing your buttocks forward. Bring your right foot on the ground at the same time. Stand with your hip rotated out slightly and with most of the weight on your left leg. Hold the kettlebell with your right arm hanging down in front of you.
Inhale and reverse the movement pattern to lower the kettlebell to the ground. Perform three sets of five to six reps per leg.
Hold a 20-pound dumbbell in each hand over your shoulders with your elbows close to your body. Stand with your feet about shoulder-distance apart.
Inhale and squat down as low as you can while keeping your chest up and your heels on the ground.
Exhale and stand straight up without hunching your back. Perform three sets of eight to 12 reps.
Stand with your feet together and step to your left with your left foot. Turn both feet pointing forward or turn your left foot slightly out to your left.
Inhale and lunge toward your left; go down as low as you can without hunching your back. Keep your right leg straight and your right foot on the ground.
Exhale and push yourself up to the starting position without hunching. Perform three sets of eight to 10 reps per leg.
- To give your body an extra challenge and to avoid exercise plateaus, you can perform almost any exercise in different planes of motion. For example, besides doing the side lunge, you can lunge to the front, to the back or add an upper-body rotation. This will stimulate your brain to make adaptations that will demand your body to work a bit harder. Doing so will keep your hip joints mobile so your buttocks won't get too stiff from moving in one direction constantly, says the IDEA Fitness Journal.
- Besides doing strength training, there are many activities that will give you a firmer butt and legs. Sprinting, hiking, various Latin dances, jump-rope exercises and Brazilian capoeira are some things you can do to stay active and have fun without focusing too much on your body. You'll get a firmer butt before you realize you have one.
Nick Ng has been writing fitness articles since 2003, focusing on injury prevention and exercise strategies. He has covered health for "MiaBella" magazine. Ng received his Bachelor of Arts in communications from San Diego State University in 2001 and has been a certified fitness coach with the National Academy of Sports Medicine since 2002.