How to firm your butt in a short time? Personally I know about twenty exercises for the buttocks that are effective and that often differ from those proposed in the normal cards for female training. We should look for and research, but who has time?
Here I want to show you some really effective exercises to firm the butt that are also training for the buttocks despite not having a lot of load: to perform them (some can also be done from home) you need to have 2 kg anklets (even a kilo). ok to start) and an elastic band. These are exercises that in my opinion complement the fundamental ones,like deadlifts, lunges and squats, better than machines like the gluteus machine or cable exercises. Even done by yourself, however, they guarantee you excellent results in a short time, for example two weeks are enough.
So let’s see how to firm your butt starting from these simple exercises!

1) The walk with the elastic:  it is called “mini band for glute activation” (look for it on youtube to get an idea, the variations are endless) is very simple and I assure you effective as an exercise. I do it in the leg day warm-up exercises. Take the elastic and tie it around your ankles, not too tight but not so that it falls over. After that, walk not forward but sideways, alternating smaller steps with steps with legs apart. Never stop and count at least 10-12 steps to repeat 5 times. We’re not done. Now untie the elastic and tie it a few cm above the knees. Here too, not too tight but not even that you fall into it. Repeat the steps on the side. 5 more times. Be sure to control your movements and squeeze your thighs, buttocks and belly during the exercise.
2) The hydrant and the hydrant with leg extension:get on all fours with the anklets at your ankles and try to imitate a dog peeing (I don’t know how to explain it better), i.e. raise one leg outwards without extending it. It can also be done with an elastic tied a few cm above the knee to increase resistance. Precise: both the first and this exercise will help you to shape the outer thigh as well. In this video, from minute and fifty you will see the correct execution . The hydrant with leg extension is the same, but when the leg is raised instead of being bent it goes into extension (more or less as if it were kicking). Alternate them in your training.
3) Single leg reverse hyper extension:to do it in the gym you have to use the lumbar bench, but on the opposite side; at home, you must have a bench or an armchair or sofa with low backrest. Put on the anklet, and assume the position described in this video . Next, lift the leg with the anklet as high as you can. Repeat this exercise 10 to 12 times for 4 sets per leg.
4) Step ups: Step ups are lifts that are done with one leg on a step. The higher the step, the better the buttock is involved. They can be done with anklets, dumbbells, free body or with an unloaded barbell or with weights on the shoulders. In practice you have to go up and down this step for several consecutive times, possibly without putting your foot on the ground when you get off.Do this ten times per set, and 4 sets per leg. The ideal would be to have a high stool that reaches your knee or just above. In this video a tutorial by the famous Nick Tumminello. 

As I said earlier, I would add them to the core exercises. But let’s say you don’t know what I’m talking about. In this case, I recommend that you take a look at the basic exercises for the buttocks . After these readings, you will have the firm, tall butt of your dreams!