The Best Exercises For A Perfect Bottom

If you want to train a perfect bottom with certain exercises, you have to be constant. You can start with a few repetitions and then increase them weekly to achieve your desired goal.

Which woman would not like to have a tight butt like many actresses or celebrities? Especially in summer, when the skirts and trousers get shorter, you like to show tight skin (which sometimes even makes you jealous).

In today’s post you will find different exercises for a perfect bottom . Start exercising today!

What can you do to get a perfect bottom?

Did you know that the gluteus muscle is the largest muscle in the body? That is why it has to be specially trained.

Those who value a great figure should train at least 3 to 4 times a week for 15 minutes or more.

If you follow this training routine for at least a month and pay attention to a correct diet, you can already see the first successes.

We recommend the following exercises:

Squats

The best exercise for a firm butt! There are different ways to do squats, it’s best to start with the simple classic variant.

Stand up with your legs shoulder-width apart and bend your knees. Bring your bottom down, making sure that your back stays straight.
You can keep your balance easier if you stretch your arms forward or sideways.
Do series of 10 repetitions each. After a week, increase the repetitions to 20, after a month you can also easily pick up weights.

Leg lifters

This exercise is also excellent for strengthening the glutes and leg muscles. Get into the four-legged position and make sure that your stomach is always tense.

Raise your right leg as if you were trying to reach the ceiling with it. The sole of the foot, however, remains parallel to the ground.
Hold this position for a few seconds and then go back to the starting position, but without resting your knee on the floor / mat.
Repeat this exercise 9 times before switching sides.
In the second week you do 20 repetitions with each leg, after a month you can put weights on the legs.

Here is another variant of this exercise: Stand up and support yourself on the back of a chair or on the table. Lift one leg and straighten it as best you can. Hold the position for a few seconds.

When you bring your leg back down , you contract your glutes. Alternately lift both legs 20 times (after that you can increase to 30 or 40 repetitions).

Lunge

Again, it is important to keep your back straight and make sure that your knees do not protrude over the tips of your toes. The exercise is very simple.

Stand with your legs together and take a step forward with your right leg. Bend your knee as you bring your trunk down. Hold this position for a few seconds, then go back to the starting position.
Then you do the exercise with the other leg. A total of 20 repetitions.
In the second phase you can do 40 (20 per leg) repetitions, in the third phase you can still take dumbbells in each hand.

bridge

Even though this exercise is mainly used in abdominal training, it can also be used to train firm legs and glutes at the same time.

Lie on your back on a mat or on the floor.
Put the soles of your feet on the floor and place your hands on the floor.
Now raise the pelvis as far as you can (as if you were trying to reach the ceiling with it). Hold this position briefly and then go back to the starting position.
Start with a series of 15 repetitions and then work your way up to 25.
In the third week you can put a weight on your stomach.

Side sliding

Stand up straight with your legs together.

Now bend slightly, bring your hips back and make sure that your back stays as straight as possible. The abdominal muscles are tensed.
Stretch your right leg sideways as far as possible and then cross it with your left leg at the back.

Now move your left leg to the side and cross it behind your back with your right.
As soon as you dominate this movement , you can incorporate small jumps. Repeat the exercise 20 times.

Jumping Jacks or jumping jacks

Stand up straight with your arms next to your body.
Jump up and open your legs while at the same time stretching your arms up and clapping your hands.
Then you go back to the starting position.
Repeat this exercise 9 times.

It is not necessary to jump very high. Just start by opening your legs while your feet are on the floor. The more diligently you practice, the more and the faster you can do the exercise.

Side lunge

This exercise requires some practice to be able to maintain balance. But after a short training session, the exercise is very easy.

Stand up straight with your legs together.
Now you take a step to the side with your right foot, bend your hips back and at the same time your knee towards the floor. So the left leg is stretched at the same time.
Go back to the starting position and do the exercise with the other leg.

Mountain climbers

Imagine climbing a mountain horizontally.

Put your palms on the floor and straighten your legs as if you were doing a push-up.

The exercise consists of two movements similar to those required for climbing. However, these are carried out on the ground.
Bend your right knee so that it is near your stomach as your right foot moves up and touches the floor.
Then you bring your leg back and do the exercise with your left knee.

Lift heel

This exercise works the whole legs and also the glutes.

Stand up straight with your hands on your hips. Now you stand on tiptoe.
Hold this position for a few seconds, then bring your heel down.
In order not to lose your balance, you can support yourself on a wall, bar or chair.
By lifting your heel, you can tighten your buttocks.