Five easy to do exercises for getting a firm butt

It is true sister, you can grow a derriere. A butt. It doesn’t matter whether you were born with a flat-as-a- table fanny or your behind seems to drop every year. It is possible to get a butt that looks like a pear. Or a melon or a peach. You get the idea.


I visited Jaheca Gym, at Obama Estate in Eastlands over the weekend. I was charged with bringing you information on how you can chase your tiny-butt, flat-butt, no-but-at-all ghosts forever.

For starters, a good posterior, I was told, begins in the kitchen. You cannot pick mangoes from a date palm-he said. You start by eating right in the correct portions, work out and watch the magic happen.

Now lets got get that posterior, ladies.

1. Squats
Very important. Stand with your feet and shoulder apart. Lower yourself to the ground while keeping your back straight as if you were going to sit on a chair. Only that this time there is no chair. Pause when your thighs are parallel to the floor.

Rise to the initial position and redo the exercise 10 times without breaking.

Stand with your feet and shoulder apart. Lower yourself to the ground while keeping your back straight as if you were going to sit on a chair. Only that this time there is no chair. Pause when your thighs are parallel to the floor.

2. Leg-raise when lying on the side/ the coveted ‘runners butt’

Lie in your left side with your left knee bent at 90 degrees. Raise your right leg as far as it can go without bending it. Press your left fingers onto your posterior to inch it forward. Support the back of your head with your hand as you bring your right leg down.

Repeat 7-10 times for each side.

Lie in your left side with your left knee bent at 90 degrees. Raise your right leg as far as it can go without bending it. Press your left fingers onto your posterior to inch it forward. Support the back of your head with your hand as you bring your right leg down. Repeat 7-10 times

3. Bridge
While lying on your back with your heels close to your posterior and full length arms on the floor, lift yourself up till your body appears to be like an incline. While lifting your torso, contract your butt not your hamstrings. Repeat exercise for 8-10 times.

While lying on your back with your heels close to your posterior and full length arms on the floor, lift yourself up till your body appears to be like an incline. While lifting your torso, contract your butt not your hamstrings. Repeat exercise for 8-10 times.
Five easy to do exercises for getting a firm butt
4. Lunges
Lunges target the buttocks and the legs. Making them firmer and fuller.

Place the hands on the hips, pull the shoulders back and stand tall. Step forwards with your right leg and slowly lower the body until the front knee is bent to 90 degrees.

The back knee should never touch the floor Push yourself back up to the starting position as quickly but safely as possible Repeat with the left leg
Repeat exercise for 7-10 times.

Place the hands on the hips, pull the shoulders back and stand tall. Step forwards with your right leg and slowly lower the body until the front knee is bent to 90 degrees. The back knee should never touch the floor Push yourself back up to the starting position as quickly but safely as possible Repeat with the left leg Repeat exercise for 7-10 times.

5. One-leg kick backs

Go on your hands and knees with your knees under your hips and your hands under your shoulders.

Keeping your right leg bent at 90 degrees, raise your knee as high as you can by squeezing your bottom. Lower to the starting position and repeat 7 to 10 times with each leg.

Go on your hands and knees with your knees under your hips and your hands under your shoulders. Keeping your right leg bent at 90 degrees, raise your knee as high as you can by squeezing your bottom. Lower to the starting position and repeat 7 to 10 times with each leg. Image source: www.fit-gal.com

Of course, you might need to sign up for gym membership as working alone can be hazardous. That is where Jaheca gym comes in. With Aerobics classes, Taekwondo, massage services, and Karate/salsa/Zumba.

The well-equipped Gym has modern machines in; aerobics studio, clean spacious changing rooms, massage parlor and Hair and beauty clinic.

Firm is fine alright.

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