10-minute Exercises For Firm Buttocks

Squats are one of the best exercises for firming the buttocks and thighs.

10-minute exercises for firm buttocks – many dream of it. In this post, we recommend a daily workout with which you can reach your desired goal in just 10 minutes before summer and your vacation on the beach.

The goal: to squat for 1 month for a firm buttock

Squats are one of the best exercises for toning your buttocks and thighs. Follow the steps below to do this:

• Stand up with your legs slightly apart, about shoulder width apart.
• Always keep your back straight, bend your knees and bring your body down as if you were touching the floor.
• Hold this position for a few seconds without leaning forward.
• Then go back to the starting position without closing your legs.
• It’s a simple squat. There are also more complicated ones that you can gradually incorporate into your training – for example with dumbbells or weights, on one leg or while jumping.

This month-long squat workout will then help you achieve your desired goal. You can still manage to tighten your buttocks and thighs before summer, your vacation at the beach and the swimming pool.

Squat exercises are performed every day for the first month, with  a total of 7 days of rest and then gradually increasing the exercises. Follow this plan very carefully for good results.

• Day 1: 50 squats
• Day 2: 55 squats
• Day 3: 60 squats
• 4th day: break
• Day 5: 70 squats
• Day 6: 75 squats
• Day 7: 80 squats
• Day 8: break

• Day 9: 100 squats
• Day 10: 105 squats
• Day 11: 110 squats
• Day 12: break
• Day 13: 130 squats
• Day 14: 135 squats
• Day 15: 140 squats

The last 15 days

• Day 16: break
• Day 17: 150 squats
• Day 18: 155 squats
• Day 19: 160 squats
• 20th day: break

• Day 21: 180 squats
• Day 22: 185 squats
• Day 23: 190 squats
• Day 24: break
• Day 25: 220 squats
• Day 26: 225 squats
• Day 27: 230 squats
• 28th day: break
• Day 29: 240 squats
• Day 30: 250 squats

If you feel very tired after a full series of squats, especially in the first few days when you are not used to the exercises, you can do smaller series.

For example, you can divide 50 squats (on the first day) into 5 squats each, rest 30 seconds in between and repeat these short series 10 times.

More exercises for a firm buttocks

After a month of training, you can move on to doing different exercises. We recommend the following exercises for a firm butt:

• Lunge:  The golden rules for this exercise should always be observed: Always keep your back straight, it will help you to keep your balance. The knee must then not cross the imaginary line to the tip of the toe. Start standing up and take a step forward with your right foot, then bend your knee and lower your trunk, your left leg bend slightly. Then return to the starting position and repeat with the other leg.

• Bridge:  Lie on your back on a mat, lift your pelvis, then tense your buttocks and abdominal muscles. Support the soles of your feet on the floor, your arms are then at the sides of your body.
• Exercise in the quadruped position:  support your arms, knees and toes on the mat. Move the right leg up and then straighten it, then return to the starting position and repeat with the other leg.

• Jumbing Jacks:  This is a jumping jack. This exercise is very effective for a firm buttock. Stand upright on the floor with your arms at your sides, then jump in the air and open your legs as far as possible. At the same time, raise your arms above your head, then clap your hands. Then back to the starting position.

An example of 10-minute exercises for a tight butt:

• 5 minutes of jumping rope to warm up the body and get the muscles going. Try to increase the intensity and rhythm a little every minute.
• Then squats (again!), But now 4 series of 15 repetitions each.
• Then it’s your turn to lunge: 4 series of 15 repetitions each. For example, when you’ve practiced enough, you can use dumbbells.
• Then the exercise is carried out in the quadruped position as described above. We then recommend 4 series of 15 repetitions each.
• Finally the bridge. Here, too, 4 series of 15 repetitions each are carried out. You can make the exercise more intense by then placing a weight on your stomach.