One of the best exercises you can do for your butt, hips, and thighs is the squat, say experts. Grab a sturdy chair, bench, or stool and a weight for this effective lower body exercise to lift the buttocks. How to: Stand up straight with core engaged and holding a weight in each hand. But if you do not exercise, your muscle fibers decrease in size as you pass age 50, and you will lose muscle mass, power and strength. How: Lying on your back, with feet flat on the floor and knees together, lift your glutes up into a bridge position. It is one of the best butt lift exercises because it targets all areas of your buttocks and helps you add some roundness to your butt. 4. The One Best Exercise to Lift & Shape the Buttocks. To make your firm, round butt dreams come true, Bright Side has made a list of 8 exercises that target the right muscles.Select any 4 of these and perform them for 20 minutes every day without fail. As it turns out, body-weight exercises are the best trick to getting that shapely rear you’ve always desired. Your arms should be at your sides. Here are the top 8 exercises for optimal butt lift. To make your task even easier, we have presented exercises that do not require any equipment. Experts say that if you want to run faster, jump higher and lift heavier, squatting low is the way to go. You don’t need fancy machines or the latest booty-enhancing DVD to lift and shape your butt. A stronger butt improves your body alignment, confidence, leg strength, posture, and so much more. Squeeze your glutes here! Bonus: Your hamstrings will also get a killer burn from this exercise. Stand with feet parallel and shoulder -width apart. Lift your hips and buttocks off the floor, squeezing your glutes. Butt Exercises: Squats, Lunges, Glute Bridges, Leg Lifts and More Squat Low. Then use your legs to lift your lower body off the floor, keeping your head, neck, shoulders, and arms firmly planted on the floor. Exercises to Tone Buttocks for Older People. Bridges are excellent for strengthening the butt muscles. For your glute bridge, then lie face up along with your knees bent and feet flat. To get started, lie on your back with your knees bent and your feet on the floor near your butt. Gently lift your arms and legs off the floor. Lift your hips up, then lower them back to … Pulse your right leg up toward the ceiling for a count of five. Start lying flat on your back, your knees bent and your feet should be about hip-distance apart with your heels a few inches away from your butt. Getting older doesn't have to mean losing tone and function in your muscles, including your buttocks. Keep your feet together and flex them. You should start with one leg only. In case this really is simple, lift 1 foot off the floor too. Hold this position for 30 minutes. 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