The shape of our body can influence many attributes such as hormones, age, gravity and weight gain, which is why the buttocks start to lose their firmness. Exercising regularly will ensure that you have a healthy and fit body.

Warm up with squats

Goblet Squad GIF - Goblet Squad GIFs

Squats are the most effective exercise for bigger buttocks and toned legs, but when you add squat jumps, the process becomes faster. And then your Gluteus Maximus, Gluteus Minimus and Gluteus Medius are the three big strong muscles that help shape your butt and work quickly in squat jumps and therefore give you toned thigh muscles, bigger butt and sexy legs. Repeat 15 to 20 times, for 2 or 3 sets for beginners, and at least two to three times a week.

Take the stairs

If you want a firm butt, this can be very effective. You can build up to doing two steps at a time. To keep your muscles long and lean, stretch your legs when you get to the top.


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Start the exercises standing with your feet shoulder-width apart and your hands on your hips. Next, move one leg forward and bend your knees until your back knee almost touches the floor. After that, bring your body back. Switch legs and repeat 20 times.

Pelvic Lift

Lie on the floor with your palms down and your feet static on the floor. Lift your body using your feet and hips. Hold for 2 seconds, slowly lower and repeat 8-12 times.

Donkey kick

Start on all fours, but support your body using your elbows. Lift and extend one leg as high as possible and hold it in the air for 10 seconds. After that, repeat the exercise with the other leg. Perform 20 reps on each leg for 4-5 sets.

Reverse lunge and high knee

Stand with your back straight and your feet shoulder-width apart. Extend your arms to your sides.

Raise your right knee and move it across your torso to your left hand. Hold the position for a moment and then lower your leg back to the start. Perform five to 10 reps on your right leg.