If you sit at a desk for a long time, or spend too much time sitting on the couch watching TV, the muscles in your buttocks can become relaxed. To firm up your buttock muscles, you can do the following exercises every day, and you will see significant results in just three weeks.
1. Squats
Stand with your feet apart, about the width of one foot. Place your hands on your thighs and slowly lower your buttocks as if you are about to sit on a chair. Hold this position for about 10 seconds, then slowly return to the starting position. Repeat 5 times.
2. Kneeling Leg Lifts
Get down on your forearms and knees. Extend one leg straight back along the floor and lift it up to a 90-degree angle with your thigh, feeling the tightening in your leg and buttock muscles.
3. Double Leg Lifts
Sit on the floor with your legs extended in front of you. Bend your knees and try to lift your left leg up as high as possible, straighten it, then lower it back down. Do 15 repetitions in one set, then switch legs.
4. Bridge Jumps
Stand with your feet apart and place your hands on the ground in a V-shape (similar to a push-up position). Lift one leg, tighten your buttocks, bend the lifted leg, then straighten it. Do 10 repetitions in a row, then switch legs.
