Butt Shaping Exercises - Tighten, Tone, Firm & Sculpt
your butt muscles is high on the wish list when women start with
a personal trainer. Every woman wants a nice firm butt. The butt
area is however also the so called problem area for a lot of women.
Women carry a lot of fat deposits in this area because it serves
them during their childbearing years. Female bodies are not very
willing to give up these fat cells, so women really need to need
to choose the right exercises and workouts to trim and tone the
A shapely bottom is a wonder to behold. Usually it is only seen
on a few privileged women. Well not anymore! Are you ready to transform
your sagging behind? Here are the top five exercises to kick start
your exercise program and literally get your butt in gear. You will
be bouncing quarters off it in no time!
The squat is the single best exercise for strengthening, toning
and shaping the thighs and butt. Not only does it tighten and tone
your rear but its the #1 overall exercise for building lean quality
Stand holding a barbell resting across your upper traps and shoulders,
hands wider than shoulder-width apart. Place your feet slightly
wider than shoulder-width apart, feet angled slightly outward. Pull
your shoulders back slightly, contract your lower-back muscles,
take a deep breath and hold it. Looking straight ahead, slowly bend
at the knees, inclining your torso forward slightly and descending
under control until your thighs are just above parallel to the ground.
Don't bounce at the bottom, but don't stop either. Push through
your heels to drive yourself back up, contracting your gluteus muscles
(buttocks) strongly and exhaling as you pass the halfway point.
Take a deep breath and repeat.
The lunge is another very popular exercise for toning and firming
leg and butt muscles. Position your feet about shoulder width apart,
with your feet pointing straight ahead. Pick up a pair of dumbbells
or a barbell(you may want to do a set without dumbbells first to
learn the movement), bending at your knees to make sure you don't
strain your back. To begin the exercise, step your left foot forward,
keeping your forward leg centered over your ankle. Make sure your
knee doesn't go beyond your toes or you'll place extreme tension
on the tendons of your knee. To help maintain balance, remember
to push off with your heels and not your toes. When coming back
to the starting position, focus on straightening your knee and hip.
Stay focused on your front leg even if you feel tension in your
back leg. Think of your back leg as the balancer and your front
leg muscles as the primary mover. Work one leg at a time rather
than alternating between one leg and the other.
One-Legged Cable Kickback
Hook a leather cuff to a low cable pulley and then attach the cuff
to your ankle. Face the weight stack from a distance of about two
feet, grasping its steel frame for support. Keeping your knees and
hips bent slightly and your abs tight, contract your glutes (buttocks)
to slowly "kick" the working leg back in a semicircular
arc as high as it will comfortably go. At full extension, squeeze
your glutes for peak contraction. Bring your working leg forward,
resisting the pull of the cable until you reach the starting position.
After completing the desired number of reps, complete an identical
number using the opposite leg.
Get on your hands and knees on the floor, knees bent at 90 degrees
so thighs are perpendicular to the floor. Keeping your head up,
lift your right leg back and up, maintaining your 90 degree knee
bend, until your foot is higher than your head or your thigh is
horizontally in line with your torso. Squeeze your right gluteus
and slowly lower your leg back to start position. Perform the same
with your left leg, and repeat.
This is a great exercise for toning and firming the hamstring and
gluteus muscles. Lie face-down on a leg-curl machine and position
your Achilles' tendons below the padded lever with your knees off
the edge of the pad. To begin the exercise, keep your back flat
as you raise your feet toward your glutes (butt) in a deliberate
motion. Squeeze the muscles and lower your feet with a controlled