While some people worry that their butt is too big and go on diet and exercise regimes to slim down, other people look in the mirror and feel disappointed that their bum is so flat. The good news is that you can build up your butt by doing some highly effective exercises. As long as you do these exercises on a regular basis, you’ll soon start seeing results.
Squats are well known for training the gluteus maximus, and you can add even more resistance for faster results by performing squats while you hold dumbbells on a bar over your shoulders or in each hand. By changing the width that your feet are apart, you will change the exercise’s emphasis. If you keep your feet close together, the quads will work harder, however the further apart your have your feet, the exercise will work your butt and hips more.
Excellent for working the glutes, there are several kinds of lunge which can be carried out to perfect your butt including side lunges, stationary lunges, alternating lunges and walking lunges. You can increase the resistance for faster results by holding 2 dumbbells down by your sides. You can then carry out the lunge by bringing one of your legs forward, bending both legs then allowing the dumbbells to lower your body to the ground, ensuring that the front knee never goes past the toes. Allow your other knee to virtually touch the ground before coming back up. Do all the reps on the same leg then repeat on the other leg.
Using a platform or step, lie with your face down and with your hips on the platform or step’s edge, Keep your legs out straight with the toes lightly resting on the ground. Squeeze the hamstrings and glutes then straighten your legs until they come level to your hips. Lift one of your legs up higher then the other. Alternate. Move your legs as if you were doing flutter kicks in a swimming pool. Do three sets of 20 reps on each leg.
These are perfect for the whole lower back, butt and hamstring area. Keep your feet apart at hip-width and keep the weights to the front of your thighs. Keep your back completely flat and your abs tucked in, then bend forwards, making sure to bend from the hips, lowering the torso until the weights are reaching your shins. Now squeeze the butt muscles as you raise up again, keeping the weights as close to the legs as possible through your full movement, keeping your knees slightly bent. Repeat for three sets of 12 reps.
Climbers and stairmasters are a great way to get a shapely butt as long as you use them at a slow frequency and take normal sized steps. You must feel your whole body weight while you step through each foot’s heel to give your glutes the best possible workout. While it is challenging, it raises your butt cheeks and helps to burn fat, so begin by doing a twenty minute session on three days per week then increase to see better results.
Although there isn’t a single exercise which can change your butt for the better, as long as you remain consistent with your exercise regime and eat healthily with plenty of protein in your diet, you’ll eventually achieve the beautiful butt you’ve been dreaming of!
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