You don’t need a gym membership or a rack of heavy weights to tighten your butt. As a matter of fact you can squat and deadlift heavy weight and still not get the butt tightening results that you are seeking. You may find that your legs are shaping up nicely and your butt is lagging behind (pun intended).
The secret to effectively tightening the muscles in your butt is to supplement your traditional lower body exercises like squats, deadlifts, and lunges with challenging isolation exercises. While isolation exercises may not include heavy weight, they eliminate (or greatly reduce) the involvement of the quads and hamstrings. Those muscles may be taking over in the compound exercises and preventing you from getting the butt tightening results that you may have expected. By including exercises that rely entirely on the muscles in the butt, you are ensuring that they get the challenge that they need to get tighter.
3 Surprisingly Effective Butt Tightening Exercises
Here are the three exercises that you can use to effectively tighten your butt without any equipment or gym membership.
Elevated Feet Hip Bridge
Directions: Get your hips close to the bench. With bended knees, press through your heels to and squeeze your butt to lift your hips. Keep your abs tight as you lift and pause for a second at the top of the movement. Lower under control and only briefly tap your butt to the ground before lifting again.
Marching Hip Bridge Hold
Directions: Start with your knees bent and feet flat on the floor. Press through your heels and squeeze your butt to lift your hips off of the floor. Keep your abs tight the entire time. As you lift on knee toward the ceiling, keep your hips steady and abs tight. Pause for one second in that position before returning that foot back to the ground and alternating sides.
Bench Reverse Hyperextensions
Directions: Lie across the top of the bench. Be sure to get the bend of your hip lined up with the edge of the bench. With your feet elevated and knees bent, squeeze your glutes and press your heels up toward the ceiling while keeping your knees together. Pause in the top position for one second before lowering your knees back to the bench. Repeat.
Now that you know which exercises to do, you may be wondering how many times to do them and how often. You need to do enough repetitions to feel challenged. The number required to provide a challenge will vary from person to person based on your fitness level and how trained (or not), the muscles in your butt are already. Also, giving yourself at least one day of rest between training sessions that train the same muscles allows for proper recovery. In general, doing 2-5 sets of 8-25 repetitions will be enough to get the desired butt tightening results. Of course, you need to practice figure friendly eating to get visual results and include a comprehensive training plan to ensure a strong balanced body overall.
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What did you think of these exercises? Do you have any others that you depend on for butt tightening benefit? Sound off in the comments below.
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Great post! I have been working on trying to get more hyperextensions into my workouts. I love that you mentioned incorporating figure friendly eating and its necessity too!! Makes all the difference!
Glad you found it helpful.
i had no clue these exercises would help with my butt. thanks for sharing.
My pleasure. Glad you found the article helpful.
Thanks for sharing these exercises! The videos were very helpful.
My pleasure, Stacy. Glad you found them helpful.
I love these!! I am always looking for good butt moves. 🙂 Thank you for sharing these.
My pleasure, Jessica. People are ALWAYS asking about the booty moves. So, I figured it was time to blog about it.
This is awesome! You go girl. The mini videos are super helpful for people who learn from seeing *raises hand*!
So glad you found this helpful, Ginger. I don’t want you over there searching for videos of how to do it and possibly finding something that isn’t even what I intended to share.
just what i needed. i was just thinking about what exercises i needed to do in order to get that bootay. thanks for the tips. will for sure be incorporating these.
Now you know, Mai Lyn. Glad you found the article helpful.
Those glute raises are effective as heck. Had them in my morning HIIT class today, whew buddy!
Mind-blowing post! That’s really exceptional exercise and the most important is, included every video is so much useful to all. Especially, it will be suitable for me. But yes, I will try it that how good is it! Cause I am very happy to get it. Anyway, thank you so much for sharing this important post!