Butt Shaping Exercises To Sculpt Your Glutes and Booty
Tightening, toning and firming up the gluteus maximus is usually
high on the wish list for most women who start going to the gym
and working out. If you would like to improve the appearance of
your backside, then you've come to the right place! Whether you
want to lose some extra fat and tone up a flabby booty or you want
to pack on some quality muscle and bulk up a skinny butt, this article
will show you exactly how to achieve it.
butt, hips and thighs are a very common problem area for a lot of
women. This is because females naturally carry extra fat deposits
around the body to prime them for childbearing. Female bodies are
not very willing to give up these fat cells, so women really need
to make sure and choose the most effective exercises and workouts
to target this specific area in order to trim and tone the glutes
and get a rock hard butt that you can bounce a quarter off of!
Are you ready to get started and transform your flabby backside
into a firm, tone and tight booty that you can be proud of? Below
are the top five lower body exercises to target your glutes, hips
and thighs so you can kickstart your workout routine into high gear
and get your booty in shape. You will be bouncing quarters off it
in no time!
This is the king of all lower body exercises! 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 end but its the
most effective overall exercise for building lean quality muscle!
Remember, building lean muscle is the key to burning excess body
fat and keeping it off.
To perform squats safely and effectively, stand up straight with
an athletic stance and carefully rest a barbell across your upper
traps (top of shoulders just below the neck), with your hands gripping
the bar with an overhand grip (palms facing down). Place your feet
slightly wider than shoulder-width apart with your feet angled slightly
outward. Pull your shoulders back slightly with your chest out and
contract your lower-back muscles. While looking straight ahead,
slowly bend at the knees as you squat down while pushing your butt
out and keeping your chest out and shoulders back. You will incline
your torso forward slightly and descend 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 with your heels to drive
yourself back up, contracting your gluteus muscles (buttocks) strongly
and exhaling as you pass the halfway point. When you reach the top,
keep a slight bend in the knees to place continuous tension on the
muscles and protect your knees and other joints. Perform 10-12 reps
for this exercise.
Lunges are another very popular exercise for toning and firming
the muscles of your glutes, quadriceps and hamstrings. Stand with
your feet about shoulder width apart with your feet pointing straight
ahead. You can either use a barbell or a pair of dumbbells for this
exercise. It's probably best to do a few sets without any resistance
initially to learn the movement and get comfortable with it before
adding weights. To begin the exercise, step out with your right
foot and lunge down to the bottom position with a slow and controlled
tempo. Make sure your knee doesn't go beyond your toes or you'll
place too much tension on the tendons of your knee and away from
your quadriceps which is where you want to target the tension with
this exercise. From the bottom position, push off with your leading
leg. To help maintain balance, remember to push off with your heels
and not your toes. When coming back to the starting position, focus
on keeping your back straight with your shoulders back and chest
out. Avoid hunching your shoulders over or arching your back. Try
to stay focused on your front leading leg even if you feel tension
in your back leg. Think of your back leg as a balancer or stabilizer
and your front leg muscles as the primary movers. You can perform
this exercise with either one leg at a time or you can alternate
between both legs during each set. Perform 10-12 reps for this exercise.
One-Leg Cable Kickbacks
Attach an ankle cuff to a low cable pulley machine and then attach
the cuff to your ankle. Face the weight stack from a distance of
about 1-2 feet while grasping the machine for support. While keeping
your knees and hips bent slightly and your abs tight, contract your
glutes (buttocks) and slowly "kickback" your leg as high
as it will comfortably go while keeping your back straight and your
body stable. At full extension, squeeze your glutes for a peak contraction
and really feel your butt muscles tighten up. Slowly lower your
leg back down while resisting the pull of the cable until you reach
the starting position. After completing the desired number of reps,
switch to your other leg. Perform 15-20 reps for this exercise.
Get on your hands and knees onto the floor. Your knees should
be bent at about 90 degrees so your thighs are perpendicular to
the floor. Keeping your head stable and your back flat, lift your
right leg back and up, maintaining a 90 degree knee bend until your
foot is higher than your head or your thigh is horizontally in line
with your torso. Squeeze your glutes at the top for 1-2 seconds
and then slowly lower your leg back down to starting position. Perform
15-20 reps and then switch to your other leg.
This is a great exercise to tone, firm and strengthen the back of
your legs (hamstrings) and also target your gluteus muscles (butt).
Lie face down on a leg curl machine and position your ankles under
the padded curling lever with your body completely secure and stable
on the machine. To begin the exercise, keep your back flat as you
raise your feet up towards your glutes while bending at your knees.
Do not raise your stomach off the machine or raise your head or
arch your back to get the weight up. Make sure to really focus on
only using the muscles of your hamstrings to curl the weight up
and back down. At the top of the movement, feel the squeeze in your
hamstrings and then slowly lower your legs back down to the starting
positing with a slow and controlled tempo at all times. Perform
12-15 reps for this exercise.