Hold this position for 30 minutes. Here are the top 8 exercises for optimal butt lift. Lift your right knee as high as possible off the floor, keeping your abs and glutes engaged and hips pressed to the floor. You don’t need fancy machines or the latest booty-enhancing DVD to lift and shape your butt. Stand with feet parallel and shoulder -width apart. Lift your hips up, then lower them back to … Squeeze your glutes here! You should start with one leg only. Then use your legs to lift your lower body off the floor, keeping your head, neck, shoulders, and arms firmly planted on the floor. To make your task even easier, we have presented exercises that do not require any equipment. The One Best Exercise to Lift & Shape the Buttocks. As it turns out, body-weight exercises are the best trick to getting that shapely rear you’ve always desired. Experts say that if you want to run faster, jump higher and lift heavier, squatting low is the way to go. Keep your feet together and flex them. Whether you love or hate ‘em, squats are one of the best butt exercises for strengthening your backside. 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. Exercises to Tone Buttocks for Older People. 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. Lie on your stomach with hands placed under your chin. One of the best exercises you can do for your butt, hips, and thighs is the squat, say experts. 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. To get started, lie on your back with your knees bent and your feet on the floor near your butt. How to: Stand up straight with core engaged and holding a weight in each hand. In case this really is simple, lift 1 foot off the floor too. Bonus: Your hamstrings will also get a killer burn from this exercise. Grab a sturdy chair, bench, or stool and a weight for this effective lower body exercise to lift the buttocks. For your glute bridge, then lie face up along with your knees bent and feet flat. 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. Your arms should be at your sides. Lift your hips and buttocks off the floor, squeezing your glutes. Gently lift your arms and legs off the floor. Butt Exercises: Squats, Lunges, Glute Bridges, Leg Lifts and More Squat Low. Bridges are excellent for strengthening the butt muscles. Getting older doesn't have to mean losing tone and function in your muscles, including your buttocks. 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