Legs and the butt are the part of the longest muscle of the body and like any other muscle you can reshape it by targeting the main muscles and you can actually fix the muscles whenever you want, never is too late, no matter how much fat you have over your but you have to work hard I mean to say you need to work really very hard.
It depends on the quantity of fat you have over your buts, and to firm, shape, lift and tone your butt you need to start from food, stop eating junk food that go straight to your trunk and make you fat, reduce the quantity of sugar you eat and stop eating artificial sugar at all and now we have some simple exercises that you need to try 3 times a week and you will see result yourself. You need to do two sets of 10 to 15 repetitions in beginning and then increase it to two sets of 20 repetitions.
1- Kneeling Glute Lift With Pulses: – We are going to work on bottom gluts first and you need to understand that it look and feel very easy, but it is very effective you need to stand on your hands and knees and lift your left knee off the floor and flex your left foot, raise your left knee as higher as possible and then go back to the starting position several inches higher, then lower it in a controlled movement back to the starting position and keep doing that with both knees and perform 2 sets of 15 repetition, and make sure you don’t over arch your lower back.
2- Single-Leg Bridge: – it is almost the posit of what you did earlier, now you need to lie on your back and bend your knees and put your foot on the floor straight and now extend your right leg at a 45º angle while the knees are and keep your knees together, you need to keep them together and now start lifting your bottom up off the floor and make a straight line and then go back to the floor with your leg straight and don’t let your bottom touch the floor and keep doing that till you do 15 reps and then switch the leg and do 15 reps and that is how you complete one set.
3- Resistance Band Crab Walk: – It is pretty easy and very effective, actually you will see some weight lose with that too cause it will make your heart beat faster and that will burn fat eventually and for that you need to stand with both feet on top of an exercise band and now pull the band up to the shoulder level and hold the ends of the band now you need to keep your arms, legs and your back straight and start pushing your right leg to right side with the band in your hand and then come back and then go to left and do 15 rips of 2 sets.
4- Squat With Kickback: – You need to stand with your legs shoulder-width apart and your arms at your sides and now go down in squat position and put your weight on your heels and then lift your right leg straight behind you, while keeping your hips pointing forward you need to make sure that they are not twisted on side and then come back to starting position and then keep repeating till you finish 15 reps and then switch the legs and do 15 reps.