As Sir Mix-a-Lot once said, “I like big butts and I can not lie,” but when it comes to my own self confidence and health I like to say that I like firm butts! I can not lie!
This is especially hard to come to in an age when having a tush the size of Kim K’s is all any girl wants. But after just recently getting into exercise and continually working on accepting my body, I have decided that all I want is a nice, firm bum.
But what is a firm behind? To me it is a behind with minimal cellulite and sag, and the muscular strength to… well, do what butts do! So how do you achieve a firm gluteus maximus?
A long lunge is a great way to engage your glutes! According to shape.com, the best way to complete a lunge is to keep your shoulders back and chin up while bending both of your legs to about a 90o angle. One of the most important things to keep in mind while doing lunges is to make sure your front knee does not bend past your toes, or else you may be at risk of injuring yourself.
Squats are one of the most effective exercises for a firm bottom! Women’s Health suggests spreading feet shoulder width apart, then lowering your hips and bending your knees. Again, make sure your knees do not bend past your toes, or you may injure yourself and may not get the most out of this exercise. There are are also many variations of squats. This is awesome because you not only get to focus on your bottom, but you can also strengthen your legs and arms at the same time!
If you don’t enjoy going up and down or bending and unbending your knees, bridges are the way to go! According to livestrong.com, bridges tone your buttocks while toning the rest of your core, hamstring, and inner thigh. In order to accomplish a bridge, you squeeze your buttocks as you raise your hips to create a straight line with your body. And voila! You have completed a bridge! There are also variations of bridges, such as extending one leg, that activate more muscles and increase intensity.
Do you like to use these butt exercises? What are your favorite ones? And do you know any other word for “butt”? Please comment and share your stories, to help us explore and strengthen our bodies!