Sure, a little loss of muscle tone comes with age, but it’s not all doom and gloom if you know how to engage your muscles and keep them active. As it turns out, you don’t need a trainer or any fancy fitness equipment to tighten your backside (that may or may not be hanging a little lower than you’d like). Simple exercises that target the glute, hip, and leg areas will not only firm up your bottom, but they can also help you eliminate nagging hip and lower back pain too!
The secret to getting a firmer bottom isn’t in killing yourself with a crazy long workout, either. With just a few simple movements, your own body weight, and just 15 minutes each day, you’ll be amazed at how fast you see results. Check out the list below for five of the best butt exercises that will lift and firm your glutes in no time.
The glute bridge is a pretty simple move that targets the gluteus maximus muscles, lower back muscles, and the hip flexors. If you sit a lot, this exercise can also help to ease lower back pain, stimulate digestion, and correct posture! What’s not to love?
- Lay flat on the ground with your knees bent and feet planted firmly on the floor with your heels as close to your bottom as possible.
- Take a deep inhale, and on your exhale, lift your hips up high while keeping your hands firmly planted on the floor alongside you.
- Use your exhales to lift up higher.
- For this move, you don’t really need to move once your hips are lifted! Just hold the position for at least 30 seconds, then release and repeat five rounds.
Side note: If this pose feels easy to you, try extending one leg straight out while holding, then switch to the other side!
Lunges are great for toning the glutes and legs as well as the back and core. If you have knee trouble and experience pain in this workout, draw your legs closer together and don't bend so much, or skip this one altogether.
- Stand up straight and take your right foot about three feet in front of you with your knee bent slightly.
- Take a deep inhale and bend your knee deeper, tucking the tailbone in and dropping it down toward the floor.
- On an exhale, press back up to your original position.
- Repeat for 10 reps, then switch legs.
Side note: To add resistance, take some lightweight dumbbells in your hands!
Squats might seem like a really simple exercise, and that’s because they are! Luckily for this one, you don’t have to do too much to feel it. Squats are a major booty burner already, but you can add a resistance band around your thighs or a weight in your hands for an even deeper challenge.
- Stand up straight in a neutral position with your feet slightly wider than hips-width distance apart (about two fists between the feet) and your toes turned out slightly.
- On an inhale, tuck your tailbone in and lower your hips down until you start to feel some resistance.
- On your exhale, press back up to stand, keeping a tiny bend in your knees (don’t lock the knees!).
- Repeat this move ten times for one set, and perform five sets with 30 seconds rest in between.
There’s no such thing as a bird dog in real life, but the exercise you may be familiar with from yoga class is a killer for getting your body into shape. Not only will this move perk your glutes up, but it will also help you cultivate proper alignment in your spine and develop strong abs and back muscles.
- Begin in a neutral position on all fours (like you’re making a tabletop with your back and neck).
- Take a deep inhale, then on your exhale, lift your right leg up and extend it straight behind you. Take a moment to breathe and cultivate your balance in this position.
- If you’re feeling stable here, lift your left arm and extend it out in front of you. (Otherwise, it's totally fine to just start with lifting the leg and finding balance.)
- Hold this position for 30 seconds before switching to the other side, then repeat this cycle three times.
The Donkey kick targets the same muscles as the bird dog with some extra action on the hamstrings. Hamstrings are important for a lifted tush, so make sure you don’t skip this one! For an added bonus, you can add a resistance band around the thighs here, too.
- Come to all fours on the hands and knees or, if the wrists are starting to feel it, down on the forearms.
- Inhale deeply. Then, exhale as you engage your abs, and keeping your right knee at a right angle, lift your right foot until it’s parallel with the ceiling.
- Lower the knee back down on your inhale.
- Perform ten reps on the right side, the switch over to the left side. Complete three sets.