How to make your buttocks firm and toned: five exercises for an effective workout

Firmer and toned buttocks are one of the most common aspirations that not only improves appearance but also contributes to overall health. SSPDaily has learned about five effective exercises that will help you achieve this goal.

Squats

To perform squats correctly, stand with your feet shoulder-width apart and keep your back straight. Bend your knees and lower your body as if you were going to sit on an imaginary chair. Keep your thighs parallel to the ground and make sure your knees do not extend beyond your toes. Push off with your heels to return to the starting position. Perform three sets of 12-15 repetitions.

Lunges

Stand up straight with your feet hip-width apart. Step forward with your right foot and lower your body until both knees are bent at a 90-degree angle.

Make sure your right knee is directly above your ankle and your left knee is slightly above ground level. Push off with your right heel to return to the starting position. Switch legs and do three sets of 10-12 repetitions.

Glute Bridge

To do this exercise, lie on your back with your knees bent and your feet on the floor. Place your arms at your sides, palms down.

Push off with your heels and lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Squeeze your buttocks at the top for a moment before slowly lowering your hips back down. Do three sets of 15-20 repetitions.

Proper lifts

Find a sturdy elevated surface, such as a step or a bench. Stand with your right foot and shift your weight through your heel to lift your body up. Pull your left knee up to your chest and then slowly lower it back down. Do three sets of 10-12 repetitions for each leg.

Leg Swing

Leg swings effectively engage the gluteus maximus muscles, giving them a sculpted and toned appearance. Stand on all fours with your hands under your shoulders and your knees under your hips. Keeping your right knee bent at a 90-degree angle, lift your leg up. Lower it back down and do three sets of 15-20 repetitions on each side.