How to Get Firm Buttocks Fast

Buh-bye skinny, hello curves! The American standard of beauty is changing rapidly from Twiggy to Kim Kardashian. With the success and popularity of celebrities like Nicki Minaj and Amber Rose, that big butt look is in high demand. Here are some exercises that will lift that tush and get it twerk-ready!

Hip Extensions

  • Get down on your hands and knees.
  • Lift one bent leg in the air and hold. Your thigh should be parallel to the floor.
  • Lift your raised leg even higher and squeeze your butt.
  • Lower your leg to starting position.
  • Do 3 sets of 15 reps, then switch to the other leg.


  • Stand with your feet hip-width apart.
  • Keeping your back straight and your gaze forward, bend down into a sitting position. Your knees should not pass the line of your toes and should be at a 90 degree angle.
  • Squeeze your butt as your return to standing.
  • Do 3 sets of 15 reps.


  • Start in standing position.
  • Step one leg forward and stand so you have good balance.
  • Bend both legs and allow the dumbbells to lower your body towards the ground. Make sure your front knee does not go past your toes.
  • When your back knee almost touches the ground, squeeze your butt as you come back up.
  • Do 3 sets of 15 reps with one leg forward. Then do another 3 sets of 15 reps with the other leg.


  • Stand with your feet hip-width apart. Hold 5 lb dumbbells in front of your thighs.
  • Keeping your back flat and your abs in, bend forward at the hips and lower your torso until your weights reach your shins.
  • Squeeze your butt to raise your torso back to standing. Keep your weights close to your body throughout the deadlift.
  • Do 3 sets of 15 reps.


  • Stand with your feet slightly wider than hip-width apart. Point your toes out.
  • Keeping your back straight and your arms held out in front of you, lower yourself into a squatting position.
  • Squeeze your butt to bring you back to standing.
  • Do 3 sets of 15 reps.

Deadlft Squats

  • Stand with your feet wider than hip-width apart. Hold a 5 lb dumbbell in each hand inside your thighs.
  • Bend both knees at 90 degrees lowering weights to the floor. Do not let your knees go past your toes. (It should look like a squat.)
  • Stand and repeat. Do 3 sets of 15 reps.

Couch Bridges

  • Lie on the floor and place your feet on a couch or bench hip-width apart. Knees are bent between 70 to 90 degrees.
  • Press into your heels and drive your hips toward the ceiling.
  • Drop your hips back down and repeat. Do 3 sets of 15 reps.

Butt-Toning Aerobic Exercise

  • Walk or run uphill. This uses gravity as resistance to tone your butt, legs and core. Using a Step Master machine, walking up stairs, or using a treadmill on an incline will have the same results.
  • Use a stationary bike or elliptical on high resistance. These machines will slim and tone our legs while also firming your butt.
  • For long, lean muscles, exercise for a longer period of time on low resistance. If you want bulkier muscles, exercise for a shorter period of time on high resistance.