Bottom firming exercises butt size

Stand with your feet slightly wider than shoulder-width apart and your toes pointing out. Dig your right heel firmly into the exercise mat or floor , shift glutes backward as you do in a regular squat , and straighten you right knee not quite to full extension while squeezing up on your glutes. Lift your hips toward the ceiling. Your right knee should not extend over your toes and your left knee should not touch the floor. Lift your top leg as high as possible, then lower to ground. Complete 4 sets of 15 reps. Next, grab a low-positioned cable and repeat.

Keep your front knee stacked right over your front ankle. Stand with your feet slightly wider than shoulder-width apart and your toes pointing out. They're a much more manageable movement. Having a goal in mind will help you to stay committed to your workouts and enable you to chart your results. If lifting your knee is too challenging, start by just lifting your foot and then add a side kick when you're ready. Beginning with your feet parallel and hip-distance apart, take a giant step forward or backward. Squeeze your glutes at the top for seconds and then slowly lower your leg back down to starting position.

Focus on that leg and squeeze the glute, pushing the hip forward as you do the leg lift on the opposite side," Nichols explains. During strength training, go for more weight that challenges you in 6 to 12 reps. Hold this lunge position for a 3 count then drive your right knee forward and upward. Clam Dig with Rotation Tight hips, be gone: