Nice firm butts-3 Ways to Get a Nice Butt - wikiHow

If you want to improve the look of your backside, do some special exercises to target your butt, include cardiovascular exercise that will burn calories and tone your backside, and adjust your diet to ensure that you are getting the right amount of calories and protein. To get a nice butt, try exercises like squats, lunges, and bridge lifts to tone the glutes and hamstrings. If possible, try doing 3 sets of each exercise for 45 to 60 seconds per set. Additionally, aim for minutes of cardio each week, such as walking uphill or using an elliptical machine to further tone and shape your backside. This article was co-authored by Michele Dolan.

Nice firm butts

Nice firm butts

Nice firm butts

Nice firm butts

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If you want to improve the look of your backside, do some special exercises to target your butt, include cardiovascular exercise that will burn calories and tone your backside, and adjust your diet to ensure that you are getting the right amount of calories and protein. To get a nice butt, try exercises like squats, lunges, and bridge lifts to tone the glutes and hamstrings. If possible, try doing 3 sets of each exercise for 45 to 60 seconds per set.

Additionally, aim for minutes of cardio each week, such as walking uphill or using an elliptical machine to further tone and shape your backside.

This article was co-authored by Michele Dolan. She has been a personal trainer and fitness instructor since Categories: Gluteus Muscle Workouts. Learn why people trust wikiHow. Co-authored by Michele Dolan Updated: March 29, There are 14 references cited in this article, which can be found at the bottom of the page. Method 1. Do squats. Squats are one of the best exercises you can do to tone your backside. To do a squat, stand with your feet shoulder-width apart and bend your knees to bring your backside towards the ground, as if you are going to sit in a chair.

Squat as low as you can comfortably go. Make sure your knees remain lined up over your feet as you squat down.

Then, stand up again and repeat the exercise. Do 3 sets of continuous repetitions for about 45 to 60 seconds per set. This is the same as a regular squat except you do it with your feet slightly wider than shoulder-width apart and your toes pointing out to the sides. Include lunges. Lunges are also great for toning your backside.

To do a lunge, stand with your feet shoulder-width apart and then take a big step forward with one foot and bend your knees so that the back knee goes down towards the ground and the front knee bends at about a degree angle. Make sure to keep your front knee above your ankle. Hold for a second and then step back into the starting position. Do repetitions on each leg to complete a set, or do the exercise for seconds on each leg.

Do between 1 and 3 sets. Do donkey kicks. Donkey kicks target the glutes and hamstrings. To do a donkey kick, get down on the ground on your hands and knees. Your shoulders should be over your wrists and your hips should be over your knees. Extend one leg straight out and up towards the ceiling, as if you are kicking a high target with your heel.

Then, bring your knee back to the starting position and repeat. Do this exercise times on each leg or for seconds on each leg. Include some bridge lifts. Bridge lifts are great for toning your backside and core. To do a bridge lift, lie on your back with your arms straight along your sides and your palms facing the floor. Then, bend your knees and place your feet flat on the floor about shoulder-width apart.

Slowly lift your hips up towards the ceiling and squeeze your glutes as you do so. When your body is in a straight line, hold the pose for a few seconds and then slowly lower your bottom back down to the floor.

Repeat this exercise for 45 seconds to 1 minute, then rest. Do 1 to 3 sets. Instead of doing this exercise with both feet flat on the ground, lift one leg straight up in the air above your hips and hold it there as you lift.

Method 2. Use a combination of cardiovascular exercises to meet your weekly requirements. Aim for minutes of moderate physical activity, such as walking or using an elliptical machine, or 75 minutes of vigorous aerobic activity every week, such as running or jogging. You can do the same activity in sessions spread throughout the week, or you can get all of your exercise over the course of a couple of days. Walk up and down stairs or use a stair machine.

To maximize your cardio workouts, you can do cardiovascular exercise that works your glutes while also getting your heartrate up. Walking up and down flights of stairs or using a stair machine is the best way to take care of both.

Since this is a vigorous activity, do a total of 75 minutes per week, or 5 15 minute sessions, to get your weekly cardio requirement. Take a walk uphill. Walking uphill is a close second to walking up stairs when it comes to toning your backside. Try replacing your usual walking route with one that includes some hills, or use the incline setting on the treadmill to simulate hills. Get 5 30 minute sessions per week. Use an elliptical walker.

This type of cardio is not as effective for toning your butt as stairs or uphill walking, but it's better than walking or running on flat terrain, and it's a good low-impact option if you have bad knees. Start with the resistance on the lowest level, and then adjust it up as you build strength. Method 3. Add calories if you are underweight. You may need to find little ways to increase your caloric intake, while still eating healthy. Subtract calories if you are overweight. If you are overweight, then you may need to lose some weight to allow the gluteal muscles you build to show through.

To lose weight, you need to create caloric deficit. This means that you take in fewer calories than you burn. This is because 1 pound 0. Make sure that you cut calories in healthy ways. Choose lower calorie options, such as vegetables and low-fat dairy. Avoid skipping meals because you will likely end up overeating later on. Include enough protein in your diet. Protein is essential for building muscle, so make sure that you are meeting your protein needs every day.

You need about 0. I'm only 14, but everyone teases me about being so skinny and only being an A cup and not having a butt. How can I get thick fast? You probably can't. You're still going through puberty, and your body will get curvier as this progresses.

Try to love your body as it is in the meantime. We all wish we look different sometimes. Try to appreciate your best qualities, and ignore the people who are just trying to bring you down. Yes No. Not Helpful 3 Helpful It is not possible to lose weight in a day. You have to work hard for a certain period of time to lose weight. Not Helpful 7 Helpful See this article on increasing breast size. Not Helpful 2 Helpful 8. Can these exercises still help make it bigger? However, it will improve the shape of your butt regardless.

Not Helpful 0 Helpful 1. Just make sure that you are eating enough protein, and you should get gains. Not Helpful 0 Helpful 0. Include your email address to get a message when this question is answered.

Already answered Not a question Bad question Other. Related wikiHows. Article Summary X To get a nice butt, try exercises like squats, lunges, and bridge lifts to tone the glutes and hamstrings. Did this summary help you? Article Info This article was co-authored by Michele Dolan. Did this article help you? Cookies make wikiHow better.

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Nice firm butts

Nice firm butts

Nice firm butts

Nice firm butts

Nice firm butts

Nice firm butts.

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Nice firm butts

Nice firm butts

Nice firm butts