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Ways to firm up your butt

Lady Speak

Are you tired of how flabby your bum looks? Here are a few simple workouts you can do to help you firm it up.

Weighted Sumo Squats:

From a standing position, start the workout with feet wide apart pointing 45 degrees away from your body. The more wide apart they are, the more you activate your butt muscles.

Hold weights — either a water bottle, dumbbell or kettle bell — in front of you with your core engaged and your back kept straight.

Bend your knee and move your hips backwards lowering your body plus the weight as far as you can without compromising your posture. Then try to get the weights all the way to the ground without actually touching them.

Come back up to your starting stance as you squeeze your butt throughout the movement. Repeat as you aim for around four sets of 15 reps.

Pelvic tilts:

This exercise will help lift up your butt and make it stop looking as though it is sitting on the back of your leg. To do this, lie on your back with your knees up and toes pointing up and heels on the floor. Slowly lift your hips off the floor until your pelvis looks like a bridge. Hold this position for five or more seconds, as you focus on squeezing your butt up and belly down. Release then repeat the sequence.

Lower half lunge:

This type of lunge will keep your legs burning while forcing your butt to contract without rest therefore targeting different muscle groups all around your bum. Start in a lunge position with your back knee on the ground. Keeping your chest up, torso straight and belly tucked in, move your knee up until halfway up then go back to the ground. Perform this workout slowly for best result as you keep your reps around 15 before changing the leg.

To make it more challenging, add eight to 10 reps of jump squats after each set. Do this without weights exactly using the same movements but jump from a squat position bringing your feet off the floor.

Heel sky raise:

This exercise gives your butt shape and firmness. Start by kneeling on your knees and elbows. Put one leg out straight and flex your foot then focus on lifting the straight leg from your butt. Remember the leg must remain straight at all times.

Slowly raise it from the ground until it is in line with your lower back and body to the ground. Make sure you have small controlled movement performing the workout slowly pausing at the top of each repetition.

If you raise your heel too high you will use your back muscles more instead of your butt. Just keep the height range between the ground and your torso.

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