It can be difficult to find exercises that target your rear end and keep it firm, rather than flabby. But with a bit of work, you can find some good exercises that not only help you firm up your gluteus maximus, but also help build your endurance and keep you more fit over all. Here are some of my favorites:
1) Running – Yes, I know, you either love it or hate it, and I love it. Remember, though, that to build up your backside, you cannot just pick an easy, flat run. You need to hit those hills. It will also make you a better runner, and you may see your times in your next race improve significantly.
2) Aikido – Nothing helps firm your butt like falling down and standing back up again. Seriously, it will get the job done. Aikido is one of many martial arts that focus on being thrown and standing back up again. Aikido is not the only martial art that will help you see improvement in this area, karate, tae kwon do, and many others will help firm up your butt.
3) Biking – Not just sitting on the exercise bike at the gym watching soap operas, although that doesn’t hurt, but getting on your bike and going somewhere. If the thought of road biking is terrifying to you, take your bike to a bicycle friendly park and do some laps. Pedaling up and down hill is a great way to help firm up your bottom. Try a really simple bicycle with no gears for the best chance to really get a tough workout in and build your muscles in back.
4) Take the stairs – Every time you leave your apartment, go to your office, have an appointment, skip the elevator and take the stairs. Even if the office is up on the 15th floor, take a chance and give it a go. OK, keep it within reason, you don’t have to start your day covered in a layer of sweat, but try to get in at least a few flights of stairs each day to start seeing a firmer backside.
5) Squats – They may not be super exciting, but squats are something you can do at any time and anywhere (although you may get some funny looks). Set a target number of squats for the day and make sure to add it to your to-do list. Mix it up and vary your squats so that your muscles don’t get tired of the same repetitive exercise.