Most women want a big butt, but apart from having a big ass, we would also like it to be firm, not droopy. These exercises will help strengthen the buttocks, thighs and back. Before you begin, do a 6-minute warm-up routine and afterwards, cool down with a 5-minute stretch.
The Squat
Stand with your feet hip-width apart and hands stretched out in front of you, squat down to a 90-degree angle with your thighs parallel to the ground. Slowly rise to the starting position. Do two sets of 20 reps
The Squat hold and Pulse
Stand with your feet hip-width apart, squat down to a 90-degree angle as before. Stand back up but don’t stand totally straight, instead make up and down movements; pulsing to get the burn. Do two sets of 20 reps
Side-lying leg raise
Lie on your left side with your left knee bent at 90 degrees and your right leg straight and in line with your back. Place your right hand at your back. Raise your right leg as far as you can without tilting your hips back, slower lower to the starting position. Perform 8 to 10 times and repeat on the other side.
The Bridge
Lay on your back with your knees bent, and your feet planted firmly on the ground. Raise your hips towards the ceiling, creating a straight line from your knees to your shoulders; tighten your abdominals and buttocks as you come up. Slowly lower your hips to the starting point and repeat as many times as you can.
The Bridge with leg lift
Do the bridge as explained earlier, but extend one leg at a time as you push up into the bridge mode. Keep your extended leg as straight as possible for maximum toning.
One-leg kickbacks
Place yourself on your hands and knees. Keeping your right leg bent at 90 degrees and your left knee still on the ground, raise your right knee as high as you can. Lower your knee to the starting position, repeat 8 to 10 times and change to the other leg
The Lunges
Stand with your feet together; take a step forward with your right leg, slowly bending the knees until both legs are nearly at right angles. Push back up to the starting position, repeat 8 to 10 times and switch legs.
