How to Get a Firm Butt: The 3 Fastest Steps

Exercises for a Firm Butt

Discover how to get a firm butt… fast!

Your squishy, lumpy butt isn’t doing you any favors. Not in the looks department, and certainly not in the health department.

If you don’t have a firm butt, you don’t have the muscle tone to support your spine or back. This leads to muscle imbalances, the #1 cause of lower back pain.

Don’t think that’s serious? Remember, the average American sits for about 10 hours a day. Those 10 hours on a lumpy rear end can overstrain your back muscles, throw your hips out of alignment, encourage curvature of the spine, and set you up for a life of chronic pain.

You deserve better than that, don’t you?

I thought so!

To get the spinal support you need for a healthy back, you need a healthy, firm butt. And the way how to get a firm butt isn’t to go to the gym for hours of boring cardio work.

In fact, there are just three things you need to do to get a firm butt. Each one of them is proven to make a real difference in how you look, how you feel and how you move. Not one of them takes hours or a crazy diet. You might even enjoy yourself — so memorize these three steps for a firm butt now.

Step #1: Do bodyweight resistance training

I love bodyweight resistance training because it gives fast results and you were born with all the equipment you need. Lots of people don’t work out because they think they need a bunch of free weights, mats or other gym junk. Those things can help, but basic resistance training gets the job done.

To understand bodyweight resistance training, hold one arm straight out from your side for a slow count of 30. You’ll start feeling the strain between the 10 and 20 count mark, and by the time you hit 30 you should appreciate the challenge your own body provides.

Bodyweight exercise gives you functional strength and shapes up your muscles. To get a firm butt with bodyweight training, you’ll want to do:

  • Squats
  • Lunges (especially walking lunges)
  • Leg lifts
  • Bridges
  • Planks

These simple but effective exercises will reshape your thighs and butt. There are modifications for each of them to help you get started no matter what kind of shape you’re in right now. And if you’re looking for a way how to get a firm butt that only takes a few minutes a day, resistance training like this is your best bet for building quality, useful muscle mass.

Step #2: Train in short, intense bursts

The second part of getting a firm butt is shedding the fat that makes your butt squishy and lumpy.

Forget weird diets or wasting hours at the gym. They don’t work. To shed pounds, you need to get your heart rate up and push your metabolism to burn fat.

Short bursts of intense training get the job done better than hours on an elliptical trainer. For starters, you’re doing movements that challenge and surprise your muscles… shaking them out of their usual habits. On top of that, it’s a lot easier to work hard for a few minutes a couple of times a week than drag yourself over to the gym for hours every single day.

Best of all? Studies show you burn 200 extra calories a day with intense interval training compared to regular exercise programs.

So what do you need to do? Try:

  • Jumping rope
  • Jumping jacks
  • Side-to-side jumps
  • Squat jumps
  • Burpees
  • Fast bike pedaling for 1 or 2 minutes at a time
  • Circuit training (where you move between exercises in fast bursts)

You can be finished with all your exercise for the day in less than 30 minutes and kick your metabolism into high gear with these exercises. It’s intense, but so are the results in the mirror. That extra 200 calories a day adds up, stripping off extra fat and giving you a firmer, more attractive behind.

Step #3: Stretch your muscles

To round out your exercises for a firm butt, you’ll want to make sure you’re stretching out your muscles. Stretching does a lot for your butt muscles, including:

  • Preventing injury by giving you a good warm-up and cool-down of your muscles
  • Reducing tightness and tension in your butt, which can reduce back pain
  • Fighting muscle imbalances, the #1 cause of back pain
  • Improving blood flow to butt muscle, sweeping out toxins and inflammation
  • Lengthening your muscles to give you a leaner look through your hips, glutes and thighs

The best part of stretching for a firm butt is that it feels good to your body. If you’ve been parked on your rear all day, simple stretches feel amazing as they go to work on the big muscles in your legs and butt. You pull out tension, pain and stress. You work on your range of motion. And the process works to tone up and shape up your tush, helping you look better, too.

Combine All 3 Steps to a Firm Butt for Faster Results

The three steps I’ve outlined here may seem simple, but they’re going to work for you — especially if you combine all three of them into one workout program.

But even if your idea of exercise lately is getting up from the couch to get the remote control you CAN get the firm butt you want. Without crazy dieting, lengthy cardio or boring, repetitive gym rat exercises.

Let me introduce you to Craig Ballantyne.

I’ve known Craig for years. He’s an expert in strength training and physical rehabilitation, so just like me he’s not into junk that doesn’t work. He’s also widely known for his powerful Turbulence Training program.

And for those out of shape, Craig also has a complete program… just for beginners.

In his Total Beginner Turbulence Training program, Craig gives you not one, two or even three workouts, but FOUR complete workouts. These workouts – which you can do right at home – are designed to blast away fat with bodyweight exercises, intense intervals and strategic stretching.

Just like I recommended above to get a firm butt.

You’ll want to grab a copy of Craig’s program right away. Because right now he’s got a monster sale going on for it – chopping over 90% off the regular price. It normally goes for over $100. But you can get it from his website for $7 (no, I’m not missing any zeros!). And even at that low price, he still guarantees it’ll work for you or he’ll give your money back.

I don’t know how long Craig will keep the price that low, so if you have to, skip lunch at McDonalds and get a copy today. Your new, firm butt will thank you for it.

Get the Total Beginner Turbulence Training Program for Only $7!



Kravitz, L. The 25 most significant health benefits of physical activity & exercise. IDEA Fitness Journal, Vol 4(9). 2007 Oct.

Medline Plus. Short bursts of intense exercise can fight weight gain:  Study. HealthDay. 2012 Oct 26.

Vlahos J. Is Sitting a Lethal Activity? The New York Times. 2011 Apr 14.

Filed Under: Fitness
Written By:  Updated:
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Jesse Cannone, CFT, CPRS, MFT

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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