Female Workout.....3 best workouts for a firm behind

If you want to tighten and tone your butt, you will have to perform exercises that will target that specific area. Here are 3 exercises that you can do to help your cause. Do each one 3 times at least 3 times a week for best results:

1. Glute extensions:
Purpose:
To isolate the muscles of the buttocks (gluteal group).
Execution:
• Start by kneeling down on all fours.
• Keeping your back flat, extend one leg out behind you heel first (exhale) making sure that you squeeze the butt as it extends!
• Slowly return the leg back to the starting position (inhale) without letting it touch the ground again and then repeat on the same side until your desired # of repetitions are complete.

2. Butt-ups:
Purpose:
To strengthen the muscles of the buttocks (gluteal group) with some emphasis on your stomach and back as well.
Execution:
• Lie down on your back with your knees bent.
• Slowly push your pelvis to the ceiling as high as you can and squeeze your butt cheeks together (exhale)!
• Relax and return to the starting position (inhale) and then repeat!

3. Firehydrant’s
Purpose:
To strengthen the muscles of the outer thigh and butt.
Execution:
• Start by kneeling down on all fours
• From there, lift one leg out to the side (exhale) until it reaches parallel with the ground while maintaining that 90 degree angle at the knee.
• Return the leg back down to the staring position and then repeat with the same leg until desired repetition range is met then switch legs.