« Eating and Body Image Disorders - Anorexia Nervosa | Main | Snow Skiing Training Advice »
Five Best Butt Exercises
By Christina | November 30, 2008
I love to workout my gluteal area and funny enough so do many women. We are not often satisfied with what we were blessed with in the derriere. Some are too saggy, others too big, some are too round and others too flat; whatever your rear shape, odds are you want improvement. The following are the top five butt exercises to help you get the butt you desire:
- Squats are one of the best butt, hip and thigh exercises around. There are many ways to do squats, including but not limited to the Chair Squat. To begin, stand with feet hip-width apart and squat, keeping back straight, abs in and knees behind your toes. Allow your backside to gently touch the chair or bench and squeeze butt to stand up. Repeat for 2-3 sets of 8-12 reps and add weights for more intensity.
- Lunges are a challenging and excellent exercise because they work an array of muscles at the same time. The front leg will be working the glutes and hamstrings and the back leg is working the quads and calves. There are several lunges as well to chose from:
Side to Side Lunges
Reverse lunges
Front lunges
Walking lunges - Step Ups
As the name implies, place one foot on a step or platform and push through the heel onto the step. This is an excellent exercise for the glutes as long as you use a step that’s high enough but not more than a 90 degree bend in the knees to keep it safe. - Hip Extensions
This exercise isolates the glutes which are the largest muscles in the body. Just hold a dumbbell behind the knee or use ankle weights for added intensity. You can also perform this exercise by lying with your hips and torso supported by a stability ball, hands on the floor, and bend the knees. Then squeeze the glutes to send the feet straight up to the ceiling. - One-Legged Deadlifts
Deadlifts are a fantastic exercise but if you have any back issues or are not sure how to execute the movement leave this one out. Begin by taking the left leg back a few inches. With the dumbbells in front of the thighs, tip forward from the hips and lower the weights as low as your flexibility allows. Keep your back neutral, making sure you keep the abs contracted. Squeeze the glutes of the working leg to raise back up.
.
Topics: Fitness Tips |
