7 Exercises To Tighten Buttocks At Home

Would you like a tighter buttocks? There are plenty of effective exercises that you can perform both at the gym and at home that are very helpful. In this article, you can learn the most effective exercises to get rounder  and  toned  buttocks in just a few weeks  .

Firming flabby buttocks requires a lot of effort and consistency, but with regular exercise you too can get the results you want.

Keep in mind that when doing exercises for toned buttocks it is always important to keep the back straight to avoid back problems. The areas you should focus on are the thighs and not your waist.

If you feel a stretch or pain in the lower back or hips, it means that you are not performing the exercise properly. Then adjust your posture and start over.

As much as you want a tighter butt, it’s important that you don’t neglect or injure your back. You can perform the exercises that we discuss with you below in the gym as well as at home.

What’s important is that you stick to your schedule, repeat the exercises three times a week, and stick to a healthy diet.

No matter how hard you try, you won’t get great results if you don’t eat the right foods after training. And don’t forget to drink two liters of water a day, whether you trained that day or not.

The best exercises for tighter buttocks

1. Squats

Squats are without a doubt  the best exercise for the buttocks, thighs and legs and should therefore not be missing in your training schedule. You can perform squats in multiple ways, using weights, a barbell, or just your body weight to provide resistance.

Stand with your legs hip-width apart. If you are working with weights, hold them at your sides (one in each hand) or hold them with your arms stretched out (at shoulder height). If you use a barbell, place it behind your head on your shoulders.

Lower yourself to your knees. Try to keep your thighs parallel to the floor and make sure you don’t sag too far so that your knees don’t extend past your toes. Hold this position for a few seconds before coming back up.

Perform this movement slowly and consciously.

2. Lunges

This exercise is a simple variation of the previous exercise. You stand in the same position and can also use your body weight, a barbell or weights as resistance.

Place your feet shoulder-width apart. You don’t sink to your knees now, but take a big step forward with one leg, as far as you can without losing your balance. Keep your shoulders in line with your hips.

In this pose, your back leg should be bent until your knee touches the floor and the front leg is bent without letting the knee extend past the toes. Then return your leg to the starting position.

Repeat this exercise a few times with one leg before starting the other leg, making sure you’re doing the same number of reps with both legs.

3. Hip Extensions

This is also a perfect exercise for toned buttocks and stronger legs. Lie face down on a weight bench (you can also lie on your bed). Your hips should be on the edge, letting your feet hang down.

Lift both feet at the same time by tightening your thigh and glutes. Bring your legs up to the hips.

Hold your legs in this position for a few seconds, then kick as you would when swimming, only in the air.

When one leg goes towards the chest, the other leg is still at the height of the hips. They intersect in the middle of this movement.

4. Steps

Stand in front of a sturdy bench or chair that is high enough to place your foot on it with your knee bent at a 90-degree angle.

Place your right foot on the bench and lift your body up using the muscles in your thighs and buttocks. Go as high as possible, because your right leg is supposed to be fully extended.

The left leg should not touch the bench or chair. Hold for a few seconds and then slowly lower your leg back down.

Repeat five times and then do the same with your other leg.

5. Backward Leg Lift

This exercise is not only good for toned buttocks, but also for your thighs.

Place your knees, elbows and forearms on the floor. The knees are directly under the hips and your elbows are in line with your shoulders.

Tighten your abs and keep your back straight. Extend your right leg and lift it up to hip height. Tighten your buttocks and legs.

Hold this position for three seconds and then lower your leg back down. Repeat this move fifteen times, then switch to your left leg.

6. The ‘Dog’

Stand in the same position as in the previous exercise, with your knees, elbows, and forearms on the floor. Tighten your abs and keep your back straight.

Now lift your right leg up with your knee bent at a 90-degree angle and your foot with the bottom pointing straight toward the ceiling. You can also extend your legs at this point and bring them back in if you want to make the exercise even harder.

Hold both positions for a few seconds and then lower your leg back down. Repeat this move eight times, then switch to your left leg.

To make the exercise harder, you can use a few ankle weights.

7. The Bridge

This is a good exercise for toned buttocks and thighs. Lie on your back on a mat and place your feet on the floor with your knees bent.

Keep your arms at your sides. Now lift your pelvis up towards the ceiling while tightening your buttocks.

Keep your back straight and in a diagonal line to the floor. Hold this position for a few seconds, then lower your buttocks back down, but not all the way, so that your buttocks don’t touch the mat. Repeat ten times, then rest and start again.

You can make the exercise harder by placing a weight on your stomach.