Call it the bottom, fanny, rear end or derrière, whatever you call it, chances are you wish it were higher and firmer.
Fortunately, there are several easy leg exercises that can help you build a better bottom.
First there is the squat exercise. Stand up straight; put your feet about shoulder width apart.
Place your hands on your hips. Now pretend you are going to sit in a chair.
Keep your back straight, and don’t let your knees come forward any farther than your toes. You can let your arms hang loose, or put them in front of you for balance.
If you need to, you may hold on to a chair or counter for additional stability. As you get stronger you will be able to “sit” farther back and further down.
Lunges are another classic exercise for your bottom. Begin by standing up, feet shoulder width apart, with hands on your hips. Now step forward with your left foot, bending both knees so that your right knee will dip down.
Tighten your bottom to pull yourself back up. Then step forward with the right foot and repeat on that side.
The final exercise is known as the bridge. For this, you will need a mat or a comfortable surface to lie on. Lie on your back with your arms at your side. Bend your knees up and place your feet flat on the floor.
Tighten your abdominal muscles, which will pull your belly button in and make your pelvis tilt up.
Now, tighten your fanny muscles and let them to lift your bottom up off the ground as you roll up. Your weight will be resting on your shoulder blades. Now slowly lower yourself back to starting position.
For this exercise, worry less about how high you are getting off the ground and more about how well you are keeping your pelvis tucked and tightening your buttock muscles.