From Flat to Firm

December 27, 2016 by Marilyn Gemino FitnessEnglish
Flat to firm

Let’s face it—you don’t have to be overweight or out of shape to still want a more firm, shapely butt. If you can commit to these exercises, three times per week you should be able to see improvement in your derriere. So let’s take the first step to looking your best in your favorite jeans!

This workout should be performed with little rest in between each exercise which also helps provide a cardio workout as well. Trust us, this is not an easy workout. Depending on your fitness level, weights can or should be added to increase the difficulty. Remember, you need to build muscle to achieve the firm look you want.

Step Ups (add dumbbells for increased muscle development)

  • Using a flat bench, step up with your right leg and straighten up into a standing position without putting your full weight on your left leg. (Use your left leg for balance only—keep weight on right leg.)
  • Hold for count of two and step back down, leading with the left leg.
  • Repeat 10-12 times using right leg.
  • Switch sides, and perform same move using the left leg.
  • Repeat 10-12 times using left leg.

Tip: Much of this move has to do with balance, so always try to balance on the lead leg without using the other leg for assistance.

Wide Stance Squats (add dumbbells or use weighted straight bar across your shoulders)

  • Stand with feet at least shoulder width apart.
  • Bend knees and get into a squat position, keeping your knees over your toes. Do not extend your knees beyond your toes.
  • Hold for a second and return to starting position.

Repeat 10-12 times

Tip: The lower the squat, the more tension placed on the glutes and entire lower body. If you have any mobility problems, just go down as far as you can comfortably.

Walking lunges (add dumbbells at your sides or use weight straight bar across your shoulders)

  • Step forward with one leg and lower body by bending that knee, keeping your knee aligned with your toe. (Do not go out over your toe)
  • Keep your back straight as you lunge forward and down until the rear leg is almost contacting the floor.
  • Push back up and step forward with the opposite leg and repeat.

Perform 20-24 lunges.

Tip: Do not allow your back knee to hit the floor and keep lunging forward without resting—intensity is key

After performing all three exercises, rest for 60 seconds and repeat. Work your way up to 3-to-4 sets of all three exercises.


In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.


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