Buttocks



Today is - Men and women want great looking buttocks. If you're not able to get the firm buttocks you are starving for, you can always get a buttocks augmentation or buttocks lift surgery.

Do you want to look great in your jeans and bathing suit? With simple butt exercises this can be a reality.

How would you like to have great looking shapely buttocks like this! Bridget Green recommended (circa 2008) we show her pic on buttocks.org as a perfect example!

Is your butt too small, too big, sagging, too flabby ... or something else? The right cardio exercise and weight training activities can make a big difference in your buttocks and help you get buns of steel.



Shaping butt muscles is high on the list when women start with a personal trainer. Every woman wants firm buttocks.

There are exercises to help shape and firm your buttocks.

  • Push-ups Chest, shoulders, arms, abdominals
  • Sit-ups Abdominals
  • Jumping Jacks Calves (lower leg), inner/outer thigh, butt
  • Running Calves, front/back thigh
  • Jumping rope Calves, thighs, abdominals, shoulders, arms
  • Swimming Nearly all major muscles
  • Dancing Nearly all major muscles (depending on dance)
  • Walking Arms, calves, front/back thigh, abdominals
  • Squats Calves, front/back thigh, butt
  • In-line Skating Inner/outer thigh, butt
  • Hula Hoop Lower back, abdominals

Below is a list of Fast & Easy exercises for firm buttocks

Running, like walking is easy to learn, reduces stress, helps in weight loss, and it makes you feel good. Plus, it really works your butt, especially when you add a few hills to your regular running route. Sprints are another option for folks wanting to both burn more calories and tighten up the buttocks. A 60 minute jog burns 625 calories for a 140-lb person.

Walking is easy: you can do it anywhere, anytime with no special equipment. There's no learning curve and it's something you can incorporate all day long. If you walk up hills, you can really target your glutes and, if you pick up the intensity, you'll burn some of that extra flab off your buns! A brisk walk for 1-hour burns about 300 calories for a 140-lb person.

Biking is great for your heart and body and also targets most every muscle in your hips, thighs and butt. On a stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at 100-110 RPM for a calorie-blasting 30-minute workout. You can also try Spinning at the gym or riding outside. You can burn 500 calories in 60 minutes of biking.

This woman has a good body with firm but well-shaped buttocks

Change your habits to focus on healthy foods and exercise. Overweight or not, regular daily exercise is important to look and feel your best and keep your buttocks firm. If you do need to lose weight, stepping up your activity level will help to improve the shape and look of your buttocks. Exercise increases your lean body tissue, which will help you burn calories more quickly leading to shapely but firm buttocks.



A healthy diet and exercise are keys to a firm butt so eat a balanced diet, with good food variety and healthy serving sizes. Limit the amount of high-calorie foods you eat. If high fat foods are among your favorites, balance foods with fruits and vegetables, which are generally much lower in fat and calories.

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