How to Get a Firmer Butt: 4 Things You Must Do

Jan 08, 2020
How to Get a Firmer Butt: 4 Things You Must Do
A firmer butt doesn’t just boost your sex appeal. It also helps to protect your joints, reduce or eradicate back pain and, if you’re a woman, regulate your menstrual cycle.

A firmer butt doesn’t just boost your sex appeal. It also helps to protect your joints, reduce or eradicate back pain and, if you’re a woman, regulate your menstrual cycle. Stronger “glutes,” as fitness aficionados call the buttocks, help power your body in pivotal actions like extending your hips, tilting your pelvis backward, rotating your legs laterally, and swinging your legs outward. When looking at how to get a firmer butt, you’ll find several ways to go about it, including the following four things you must do.

Here’s How to Get a Firmer Butt

Firmer Butt

1. Diet

When you eat more calories than your body needs for energy, your body stores much of it as fat for future use. One of the places many people find their body storing fat is around the buttocks. By regulating your diet to provide you the energy you need without overeating, you can reduce the amount of food your body stores as fat. First and foremost, this means giving up or cutting back on salty, sugary and fatty foods and drinks, fast foods, and deep-fried foods. All of these foods and beverages provide lots of calories but limited nutrition.

From there, optimizing your balance of the primary nutrients—protein, carbohydrate, fat, and fiber—is the next powerful way to use diet to help you discover how to get a firmer butt, once and for all. Specifically, fiber helps your body push out excess waste; it might otherwise store as fat. At the same time, lean proteins provide your body a large amount and variety of easily-accessible nutrients without a lot of leftovers to be stored as fat. 

By contrast, you should keep dietary fat to a minimum, and, of the dietary fat you do eat, you should eat primarily or exclusively unsaturated fat. In particular, long-chain omega-3 fatty acids help reduce how much fat the body stores. 

Carbohydrates are essentially forms of sugar with varying degrees of complexity or simplicity. The more simple a carbohydrate, like granulated sugar, the less sustained energy and the fewer nutrients it provides. The more complex a carbohydrate, like whole grains, the more sustained energy and nutrients it offers. So, you don’t need to cut out carbohydrates completely to get a firmer butt, but you should at least opt to eat more complex carbs than simple ones. 

2. Exercise

Exercise, in general, can help tone your entire body, including your buttocks. For proportionate weight-loss and muscle-toning throughout your entire body, including your butt, incorporate a consistent routine of both cardiovascular and strength-training exercises into your life.

That said, to target your buttocks specifically, there are certain exercises you can focus on in particular. Among these, specific exercises are among the most effective, such as:


  • Squats – Including ball squats, side-to-side squats, and crab-squats. For best results, look ahead, keep your back straight, maintain balance between your heels and toes and avoid extending your knees over your toes.
  • Leg raises – Including while lying on your side, front and back. For best results, lift your leg straight, smoothly, and evenly, maintaining a straight line with your torso, keep your abs contracted throughout the lifting and lowering actions and feel the contraction of your butt muscles as you lift your leg.
  • Bridge – Including with and without a stability ball and with and without a single leg raised. For best results, slightly tuck in your chin, contract your butt muscles and avoid contracting your hamstrings and pointing your knees outwards.
  • Lunges – As well as similar exercises like kicks and step-ups. In all cases, for best results, look forward and keep your abs contracted and your back straight, and avoid extending the front knee over the toes.

In addition to these calisthenics, aerobic exercise can also help you get a firmer butt. In large part, cardiovascular exercise helps you firm up your buttocks by helping you eliminate excess fat, thereby revealing the solid muscle beneath. 

By combining strength training and cardiovascular exercises into a regular workout routine, you can both rid your butt of unwanted fat and tone, thicken and strengthen the muscles beneath it. 

3. Lifestyle

Certain lifestyle factors can contribute to a large and flabby butt. A sedentary lifestyle, in particular, can be detrimental to a firm and shapely butt. If you spend hours each day sitting on your rear end, you encourage fat to settle there and restrict the healthy flow of blood and nutrients that can help it to stay lean and strong. 

Other lifestyle factors contribute to overeating, which in turn can lead to fat accumulation throughout the body, including the butt. These include poor and irregular sleep, high stress, and smoking tobacco and drinking alcohol. All of these factors place stress on the body, which makes it less able to efficiently digest and absorb nutrients from food and put it to use. As a result, you’re likely to feel hungrier and experience more food cravings, which can result in tacking on extra weight, including around the buttocks. 

By correcting these bad habits and getting regular, deep and restful sleep, reducing your stress levels and avoiding alcohol and tobacco, you can help limit that hunger and reduce those food cravings, thus eating less and avoiding tacking on extra weight around your butt.

4. Emsculpt

In terms of how to get a firm butt fast, there’s nothing that can compare with Emsculpt. Emsculpt is a non-invasive procedure performed by a dermatologist that can help you lose fat and tone muscles around your buttocks in a matter of weeks. 

In an Emsculpt session, you lie down on your stomach while the dermatologist places a paddle over your buttocks area. This paddle then emits two types of safe and painless electromagnetic pulses in rapid succession that produce muscle contractions that simulate exercise. One type of contraction burns fat, and the other type tones muscle, leaving you with a firm and shapely butt. 

As studies have shown, when Emsculpt is applied to the gluteal muscles, it also produces both hypertrophy and hyperplasia, thickening the butt muscles and helping to lift the buttocks. [https://www.ncbi.nlm.nih.gov/pubmed/30500146]], [https://clinicaltrials.gov/ct2/show/NCT03575507]

The Emsculpt machine produces 20,000 of these vibrations in a standard 30-minute session. To produce 20,000 muscle contractions on your own through exercise would take months. With the aid of Emsculpt, you can significantly expedite that process and achieve the firm butt you desire in a matter of days and weeks. 

A typical Emsculpt treatment is made up of four 30-minute sessions over two weeks. Results can be noticed immediately and for up to six months afterward. 

Combine Emsculpt with the appropriate dietary choices, regular exercises, and lifestyle changes, and you’ll have folks asking you how to get a firm butt.