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Butt Toning Exercises - Tighten and Firm Up Your
Butt
As you and I know we have all been blessed with different body types. Some may think of their derrière as a blessing, while other would rather say their rear is a curse! I say, let's work with what you have and turn your butt into your sexiest and most loved body part! I have outlined for you some of the most affective proven butt building exercises. Each day that it's time to train your lovely lower body, choose three exercises from the list below. Consistency is absolutely key in seeing, and feeling results. The Resistance Exercises
Varying the width of your feet will change the emphasis of the exercise. The closer together your feet are, the more your quads (front of the thighs) will work. As you move your feet further apart, you'll feel the exercise more in your hips and butt. You should always have someone check your form to be sure you're doing squats properly. If you go to a gym, the leg press machine may be easier to use than doing squats with a bar, and it attacks the same region.
Here are several different types of lunges. As a refresher on how to do a lunge, let's review the stationary lunge with dumbbells. Hold two dumbbells to the side of your body. Bring one leg forward and stand so that you have good balance. Bend both legs and allow the dumbbells to bring your body down towards the ground, making sure your front knee does not go fast your toes. At this time your back knee will almost touch the floor; then come back up. Do all of the reps with one leg forward and then continue with the second leg. Hip Extension is a movement that I will always include in my pre-contest training or when I want my butt to look its best. This exercise, which I have learned as "Flutter Kicks" will surely make your hamstrings and glutes burn with delight. OK, maybe this doesn't sound like fun to you, but if you simply give me a chance here, you may start enjoying it as much as I do. On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. Lift one leg higher then the other and alternate. Move each legs as though you are doing a flutter kick in water. Try doing 3 sets of 20 repetitions on each leg. Are you wanting more? Once you have done your 3 sets of Flutter Kicks, in the same position, contract your glutes and hamstrings so that your legs are parallel with the floor and move your legs open, then close. When you close them, have one leg cross over the other. Alternate each rep, which leg is crossing over. Try doing 2- 3 sets of 20 repetitions on each leg. Deadlifts are excellent for your hamstrings, butt and lower back, but form is critical! Start by standing with your feet hip-width apart, and your weights in front of thighs. (bar or dumbbells) Keeping back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins. This is where it's time to SQUEEZE your butt to raise back up. Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees. Make sure that you don't hyper extend your knees. Do 3 sets of 8-12 reps. Stepping your way to Tight Buns Stairmasters and climbers when used at a slower frequency with honest, normal steps will recruit your butt muscles into action. Do you ever see people at the gym leaning on the machine with their arms and staying on their tiptoes? You have either seen them, or are one of them. Spending 30 minutes on the climber, cheating your way through each step will not bring you results. Feel your body weight as you step down through your heel of each foot. The benefit of completing full steps rather then short mini steps is that your legs and glutes will be enjoying a better workout, as will your heart. Yes this way may be more challenging but it's the challenge that will raise your cheeks and heart rate = burned calories = fat loss. If you think that steppers will make your butt bigger, you may be eating more then you think. Steppers and a treadmill (on a high incline for walking) have been the foundation for keeping my butt firm, and round. Start at 20 minutes 3 days / wk. If you want to make noticeable changes, step your way up to 30 - 45 min sessions, 5 - 6 days a week. Below I let you hit the gym, there are a few points that are important to know.
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