A Tight, Firm, Bum With One Exercise!

As women, most of us aren’t totally satisfied with the appearance of our backsides. Perhaps yours is too flat, too big, too round, not round enough, too jiggly, too small, out of proportion or just simply not shapely. Whatever our personal frustrations may be, we’re constantly searching for the latest, most effective butt exercises that will answer our prayers for that elusive tight, firm butt.

Women tend to carry excess fat in the hips, thighs and buttocks so the bum is often a problem area for even the leanest of the lean. While we know that specific spot reducing is not possible, there are some great butt exercises that can tone and tighten the gluteus maximus, improving the look and shape of our rear ends.

The Squat and all variations of it, should be considered the epitome of all butt exercises. Anyone who has ever done Personal Training with me will tell you there is never a session, even when we focus on Yoga & Pilates, that I don’t include squats…and lots of them!

Why? Squats are compound exercises that target the glutes, hips and thighs, making them a vital, time-efficient, more bang-for-your-buck part of your workout program! There are numerous variations of the squat including the split squat, one-legged, chair, wall, sumo, squat jump and so on. Squats are very versatile and most can be done with or without added resistance. Proper form is essential and squats should be performed with careful focus and attention.

A standard squat is performed with the feet positioned hip width apart, chest up and the head facing forward. Lower the body down into a seated position while keeping the hips back, back straight and the knees behind the toes. Squat down as low as possible, preferably to 90 degrees or lower and then push back up through the heels into a standing position.

If squats are not already a part of your workout program I strongly suggest adding them a couple of times per week to really firm up that butt! Start with bodyweight squats, performing 2 to 3 sets of 20 and work your way up to adding extra resistance, more sets and/or more reps over time.

If you really want to speed things up perform 50-100 squats throughout your day with your own body weight for 4 weeks and let me know how your bum looks and feels then.

You’ll see and feel the results in no time!



  1. Thanks for the well needed advice…you always seem to inspire me Pike.

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