How to Firm Your Buttocks Fast

Whether you are getting in shape for summer or need to tone, the buttocks area is one of the more challenging parts of the body to firm up. Exercises that target the buttocks will bring encouraging results in as little as four weeks when paired with proper diet and full body exercises, according to Fitness Magazine. Squats are the most effective form of exercise to tone the butt, because they are a compound exercise that specifically targets the glutes and thighs simultaneously, reports the Free Women's Fitness. Perform these butt toning exercises two to three times per week.

Things You'll Need

  • Exercise ball
  • Dumbbells
  • Chair or workout bench
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Instructions

    • 1

      Perform ball squats. Stand straight with feet shoulder-width apart and your back facing a wall. Place an exercise ball between your lower back and the wall. Place your hands on your hips and keep your shoulders back and straight. Bend into a squat, keeping your back straight and your knees bent to a 90-degree angle. Slowly raise your body up, squeezing the buttocks as you do. Perform 12 more reps and repeat two to three times per week.

    • 2

      Perform crab squats. Stand straight with feet shoulder-width apart. Turn toes outward at a 45 degree angle and place your hands on your hips. Bend down slowly until knees are bent at a 90-degree angle. Keep shoulders, chest and back straight. Hold the position as you walk to the left for 10 steps. Walk back to the right for 10 steps. Repeat this exercise two to three times per week.

    • 3

      Perform dead lift squats. Stand straight with feet hip-width apart. Hold dumbbells in each hand and position them at the inner thigh. Point toes slightly out from the body. Bend into a squat with knees at a 90-degree angle. Do not let your knees go past your toes, and keep your hands at your inner thighs. Slowly raise the body back up to the starting position. Perform four sets with 15 reps in each two to three times per week for best results.

    • 4

      Perform couch bridges, which target the glutes by forcing you to squeeze your buttocks as you lift your hips toward the ceiling. Lie on the floor with your feet hip-width apart. Place heels on a chair, couch or workout bench in front of you. Bend the knees at a 70- to 90-degree angle. Press the weight of your body into your heels and tighten your buttocks to lift your hips toward the ceiling. Slowly lower your body down to the starting position. Repeat the exercise for three sets with 15 reps in each.