I did workout only with butt exercises that tightens gluteus maximum muscles (your buttocks) and at the same time firm it and make it looks sexy and curvy (in a good way).
You know I like to do total body workouts and this butt workout is not exception – see bellow the video pictures and explanation of every exercise and you will see which muscles it targets (not only buttocks).
Because several people asked for an option to buy per video, not the whole package of 30 videos for $77, from today I activated this option, single video is $7 and you can download it immediately after payment for Windows and Mac users. Members of “wake up lean” training can download this video for free, because it is included in their membership.
Click here if you want to download 30 full length workout videos. Members of Wake Up Lean Exercise program get also 28 days diet plan.
Butt Firming Exercises
|Total length: 37 minutes
Warm up: 7 minutes
Exercises: 25 minutes
Cool down: 5 minutes
Equipment: a mat
Formats: wmv (Windows);
Exercises in butt firming workout
1. Sumo squat + jump + leg lift – 10 reps
This exercises combines aerobics, thigh exercises, buttocks and targets also core because of jumps and abs stabilization function. This is tough exercise and 10 reps are enough, you will feel your breath and heart rate go up. I like it for first exercise in this butt workout because it activates total body and you are immediately prepared for next exercises.
2. 5 knee lifts + Pike push up – this is 1 rep and you need to do 6 reps, alternating knees
This is again total body exercise that targets – butt, chest, arms, core and back.
3. Sumo low knees – 10 reps
Wide open legs, half squat (push hips back), stay low and lift knees. This exercise involves thighs and buttocks.
4. Push foot to the ceiling – 10 reps per leg
Stay on knees and elbows, keep back isolated ad move leg from hip, don’t move waist. Do this exercise slowly and hold in upper position to make it harder. Don’t do it fast because it is less effective, control the whole movement and do it slowly. This is the only isolated butt exercise in this workout and its main purpose is to give you some rest and at the same time to continue torturing the butt
5. Single leg jump + kick back – 20 reps each leg
Stay on single leg (knee is slightly bent), jump and at the same time kick back with the other leg. This exercise is for thighs and calves to, also it has cardio part and of course buttocks will be tightened.
6. Single leg hip thrusts – 10 reps each leg.
Lie on your back, put the foot on knee of other leg, lift buttocks up and tighten all leg and butt muscles. It is very important to tighten muscles or you do nothing. Now lower buttocks and then bring it up.
7. Leg lifts – 10 reps each leg
Bend body and touch the ground slightly for support. Slowly lift leg, control the whole movement and hold the leg in upper position to make it harder. It is important to do this exercise slowly and have control of the movement.
How to firm the butt?
Eating is essential if you want to shape good looking body and bun. Watch your food, eat mainly veggies, meat, fish, diary, eggs, couple of fruits per day, handful of nuts – eat whole, natural food and if possible chose organic.
Exercises will change your body but it takes time, the fastest way to putt off weight is to watch what you eat. Firming butt doesn’t happen overnight. Form follows function. And to build function you need to exercise regularly to develop muscles which make buttocks look curvy and sexy.
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