There are very few people who would say no to a firm butt. Unfortunately, for some folks, actually achieving this goal can be as difficult as finding the Holy Grail or discovering the Fountain of Youth. However, it really does not have to be that way. The reason the butt is, shall we say, less than firm is because there's a tendency to spend way too much time on it. Between car travel, sedentary jobs, television and Internet addiction, the butt has plenty of opportunities to spread. To remedy the situation, find activities and exercises that get you off your butt and into an active, upright position.
Hill Walking and Stair Climbing
Hill climbing and stair climbing are two of the best ways to firm your butt. Although running up hills will burn more calories than walking, if you are unable to run, you can still get the toning benefits from walking uphill. Hiking is the best method, because it involves a longer hill, but if there are no mountains available, you can do a series of repetitions on shorter hills. Those who live in flat-terrain areas can substitute stair climbing for hill walking. When everyone else is crowding into the elevators, opt for the staircase. If there are no stairs in your workplace, use the "Rocky" method. Find a high school outdoor stadium, and run (or even walk) up and down the steps.
Indoor Stair Steppers and Elliptical Machines
Elliptical machines and stair steppers are the best butt-firming cardio machines. Use the elliptical trainers that allow you to raise the level of incline. The higher the incline, the harder your butt muscles will work. Try to stay on for at least 20 minutes.
Stability Ball Butt Firmer
Lie on your back and drape your calves over the stability ball. Drape a resistance band over your pelvis, and use each hand to hold each end of the band firmly to the floor. Slowly lift each vertebra from the floor, until you are in a full bridge. Stay in the bridge, and lower one hip a few inches toward the floor. Then, contract the butt cheek of the lowered hip, and press the hip back up to the bridge position. Think of pressing your hip into the band, but do not allow your hands to release the band from the floor. Repeat on the other side. Perform about 30 repetitions, or 15 "squeezes" to each side.
Quadriped Hip Extension
A study performed by the American Council on Exercise determined that the quadriped hip extension was one of the most effective butt-firming exercises. However, certain physical issues such as weak core or upper body muscles can make the exercise less effective. Using a couch can help you find the correct alignment and prevent you from using the wrong muscles. Kneel in front of the couch, and place your head, chest and stomach on the couch seat. Bending your arms underneath your head, place one hand over the other, and rest your forehead on the top hand. This will keep you from straining your neck during the exercise. Inhale to prepare. As you exhale, squeeze your butt and lift your bent knee from the floor. Perform 12 repetitions, and then change sides. For your second set, lift the leg on the first count. On count two, bring the lifted knee toward the center line of your body, and place it on top of your opposite calve. On count three, bring the leg back to center, and on the fourth count, return the leg to the floor. When these exercises become too easy, you can either attach a resistance band around your ankles, or you can place a small weight or a medicine ball in the groove of your knee.
Lunges
The American Council on Exercise also lists lunges as one of the best butt-firming exercises. You can make it an even better butt exercise by elevating your front leg. Stand with your feet parallel. Step back so that you are about one foot away from a 6- to 12-inch tall platform. On count one, step forward with one foot, and place it on the platform. On count two, bend both knees, and lift the heel of your rear foot. Keep your upper torso in an upright position. On count three, straighten both legs, and on the fourth count, return to the starting position. Alternate legs, and perform 20 repetitions.
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