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Answer:
There are
a large number of exercises you can do
do get your butt/glutes firmer. You won't
lose the shape when you do these exercises.
As a matter of fact, you will improve
it!
1. Squats
- can be done with or without weight.
You can even use milk jugs full of water
for resistance. Hold them at your sides
and squat down until your thighs are parallel
to the ground.
2. Lunges
- this is one of the best exercises for
firming up your rear end and can be done
anywhere. For instructions on how to best
do lunges go to
http://www.fitstep.com/Library/Exercises/Lunges.htm
3. Step
ups - using a bench or a chair. Simply
step up onto the chair one leg at a time.
4. Glute
extensions - this is done using an
ankle harness and a low pulley in a gym.
Stand facing the cable machine with the
harness on your ankle. Keeping your leg
stiff and straight, extend your leg back
behind you.
5. Butt
blaster - a glute extension machine
found in some gyms. You are basically
pushing up with your foot against resistance
while you are on all fours (three's actually,
in this case). It looks like a horse kicking
back and up.
6. Glute
push-ups - lie flat on your back with
your knees bent 90 degrees and your feet
flat on the floor. Using your glutes,
push your hips up towards the ceiling
and squeeze hard.
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