How to Get a Tight Butt
The gluteus maximus is the largest and most superficial of three gluteal muscles. It serves the purpose of supporting the trunk of the body and allowing one to stand upright. However, a lot of people, especially women, find it to be nothing more than a headache. Whether thinking it is too large, too small, too flat, too flabby, or just not a great shape, people all over the world make it their personal mission to find out how to get a tight butt! The following exercises offer a few simple ways to help tone your backside in no time.
The Bridge: Begin by lying on the floor with your feet placed on a chair or bench about hip-width apart. With your knees bent at a seventy to ninety degree angle, press your heels downward and lift your hips toward the sky. Lower your hips and repeat the process in sets of three, for ten reps.
The Squat: Standing upright, place your feet wider than hip width apart. Hold a dumbbell, with a weight of about five pounds, in each hand down near your thighs. Bending both knees at a ninety-degree angle, lower the weights toward the floor in a squatting position. Make sure your knees do not push forward. Straighten your body and repeat the process in steps for four, for ten reps.
The Waddle: Standing with feet shoulder width apart, keep your toes pointed forward and bend your knees at a ninety-degree angle to achieve a squatting position. Bend your elbows and keep them close to your sides. While keeping your weight properly balanced, step forward about three inches with your left foot, and then with your right. Maintain the same position and step backward with your left foot, and then your right. Repeat this process ten times per leg.
Pelvic Thrust: While lying on the floor, bend your knees at a ninety-degree angle, while keeping your feet flat on the floor. Place your arms at your sides, keeping your palms pressed down to the floor. Extend one leg, flexing your foot, and hold it about three inches off of the floor. Lift your hips and backside toward the sky while keeping your upper back against the floor. Hold for a count of two and then lower your hips. Repeat the process with the opposite leg, and repeat ten times per leg.
Step-ups: Begin by standing with your left side facing a step or step bench. Hold a five-pound weight in each hand, low near the front of your thighs. Step up onto the step with your left foot, and squeeze your glutes for a count of five, and then step down. Do this motion in sets of three. Repeat the process with the other leg, completing fifteen reps per leg.
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