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. You don’t need fancy machines or the latest booty-enhancing DVD to lift and shape your butt. To make your task even easier, we have presented exercises that do not require any equipment. How: Lying on your back, with feet flat on the floor and knees together, lift your glutes up into a bridge position. You should start with one leg only. Squeeze your glutes here! Lift your hips and buttocks off the floor, squeezing your glutes. To get started, lie on your back with your knees bent and your feet on the floor near your butt. Grab a sturdy chair, bench, or stool and a weight for this effective lower body exercise to lift the buttocks. Butt Exercises: Squats, Lunges, Glute Bridges, Leg Lifts and More Squat Low. Exercises to Tone Buttocks for Older People. Hold this position for 30 minutes. Bonus: Your hamstrings will also get a killer burn from this exercise. Then use your legs to lift your lower body off the floor, keeping your head, neck, shoulders, and arms firmly planted on the floor. How to: Stand up straight with core engaged and holding a weight in each hand. Lift your hips up, then lower them back to … As it turns out, body-weight exercises are the best trick to getting that shapely rear you’ve always desired. Lift your right knee as high as possible off the floor, keeping your abs and glutes engaged and hips pressed to the floor. Gently lift your arms and legs off the floor. 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. The One Best Exercise to Lift & Shape the Buttocks. Your arms should be at your sides. Stand with feet parallel and shoulder -width apart. Getting older doesn't have to mean losing tone and function in your muscles, including your buttocks. Keep your feet together and flex them. Here are the top 8 exercises for optimal butt lift. In case this really is simple, lift 1 foot off the floor too. For your glute bridge, then lie face up along with your knees bent and feet flat. Lie on your stomach with hands placed under your chin. 4. Bridges are excellent for strengthening the butt muscles. One of the best exercises you can do for your butt, hips, and thighs is the squat, say experts. 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. Experts say that if you want to run faster, jump higher and lift heavier, squatting low is the way to go. A stronger butt improves your body alignment, confidence, leg strength, posture, and so much more. 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