When a woman is asked, which part of her body would she likely change to be more attractive, she’d immediately exclaim breasts size or butt shape. So, I decided to help you now, at the beginning of summer 2010, with some tips and exercises for a sexy, toned butt.
The muscles that form the buttocks are the largest muscle mass in the body. The “glutes” are actually three distinct muscles: the gluteus maximus, medius, and minimus.
Problematic fat storage locations generally include the lower back (mostly men), on the abdomen and above the hip bone (men), on the side of the hips (mostly women), on the glutes (women), under the gluteal fold (bottom of the buttocks), and the upper leg (women). Increased fat storage is due, of course, to lack of exercise and bad nutritional habits.
Tips and exercises for firm buttocks
Use weights instead of just body weight: to be much more effective and efficient in increasing your lean muscle mass and strength in your glutes, it is a good idea to add weight when you are doing your butt exercises. This will make them work harder and burn many more calories, plus save you time on your way to getting the results you seek. Use dumbbells or barbells for exercises such as squats, lunges, step-ups or wall sits.
Sneak in some mini work outs throughout the day: a great way to get some quick results is to do exercises while you go through your day. In your office you can keep a set of ankle weights or light dumbbells to periodically take a break. On walks with your dog you can focus on lunging or doing a 90 degree wall sit against a tree. Standing in line at the bank or grocery store you can do calf raises or gluteal flexing. Get creative! It all adds up to a better bum!
Squats are the most powerful butt exercises that can help you get your butt and hips and thigh in better condition. Ideally they should be performed in front of a mirror. Stand with your legs placed slightly apart. Keeping your back straight, bend at the knees till your thighs are parallel to the ground. Return to standing position. A variation of the squat is the Chair squat. In this case, you bend your knees till your butt touches a chair that is placed behind you. You can add barbells to give a new dimension to your squats. Placing the feet wider makes for a better exercise for the butt muscles.
Step-ups are executed easily by stepping on a platform up and down. Step up and push through your heel on each step. Bend your knee to 90 degrees as your step up and down so that your rear part is feeling the contraction. Do this for 16 or 32 counts. The higher the number of repetitions, the more resistance is felt on your backside, hence firming it in the long run.
So, I incorporated in this material a video too, I found it really interesting, and I truly believe that it’s effective. I shall try it and I will let you know about the results. If you don’t have a bench at hone, use your sofa or armchair for support.