Three Exercises to Firm Your Fanny

Looking for a better bottom? You’re in luck, as there are three exercises that are known for improving the bottom line for one simple reason – they work. These exercises are the squat, the lunge, and the bridge. But don’t discount these exercises just because they’ve been around for a while. Perform them using proper form and technique, and you’ll soon see why they have endured for so long.

Squats

Let’s start with the squat. To perform a squat, stand up straight, with your feet about shoulder width apart. Put your hands on your hips, and “sit” down and back, as if you were going to sit in a chair. Keep your back straight, and don’t let your knees come farther forward than the arches of your feet. You can keep your hands where they are, or extend your arms in front of you for balance. You may also want to hold on to a chair or counter as you begin this exercise for additional stability. As you build up strength, you’ll be able to “sit” farther back and further down. As you rise up from this position, contract the muscles in your rear and let those muscles pull you back up. Another good pointer for those just beginning this exercise is to try doing this exercise with an actual seat behind you. Then, you’ll allow yourself to “sit” back farther and deeper, knowing you won’t fall down.

Lunges

Lunges are the second classic exercise in our trio of fanny firming. Begin by standing tall, with your feet shoulder width apart and your hands on your hips. Step forward with your left foot, bending both knees so that your right knee dips toward the floor. Tighten your fanny muscles to pull yourself back up, and then repeat on the other side. This exercise is more technically known as an alternating forward lunge, although you can also perform a backward lunge. In this case, begin in the same position as the forward lunge, but instead of stepping forward, step backward so that the knee of the leg going to the back bends and goes toward the floor. Both variations work the muscles slightly differently. As you advance in strength, you may wish to hold small weights in either hand to increase your strength further.

The Bride

The final exercise we’ll discuss is called the bridge. For this exercise, you’ll need an exercise mat or a comfortable, firm surface upon which to lie, such as your carpeted floor. Lie on your back with your arms down by your side. Bend your knees and place your feet on the floor. Tighten your abdominal muscles, pulling your belly button in toward your spine and allowing your pelvis to tilt up. Then, tighten your fanny muscles and allow them to lift your bottom up off the ground, so that your weight is resting on your shoulder blades. Maintain this tightness in your fanny muscles, abs and pelvis for as long as you can, then slowly lower yourself back to starting position. The period of time you can hold this position will increase as your muscles become stronger, or you can also pulse up and down in small, 4-5 inch movements, gently tensing and releasing the fanny muscles. Experiment with placing your feet nearer to or farther away from your buttocks and note the difference these movements make.

These exercises may seem simple, but they’re very powerful. Perform them regularly and you’ll soon see a definite improvement in the tone and firmness of your fanny.