The squat is the KING of all butt building exercises. The squat is a compound movement that directly targets the entire gluteal area. When using weight, the squat can be made light or heavy depending upon what your goals are. If you want a bigger butt, go heavy with less reps. If you want to just firm your butt up, lighten up and do more reps.
Squat form is the most important thing to keep in mind when performing squat exercises.
Stand with feet side by side and shoulder width apart.
Lower hips in a slow and controlled manner as if you are lowering yourself onto a chair.
Keep your knees over your toes and your back and torso straight and tight.
Pause for a count, and then slowly stand back up to the starting position.
If you're new to the squat exercise, using a stability ball will ensure you use the proper form by creating a base for balance and axis of movement.
Ball Squat Form
Stand up straight with a stability ball between your lower back and the wall.
Place your feet slightly in front of you, hip-width apart so that your knees stay behind your toes.
Once in position, perform the squat as described above.
Lunges Also for a Rock Hard Butt
Butt shaping lunges are one of the best exercises for that rock hard butt all women want. Lunges will give every woman a nice firm shapely butt that they desire. A shapely butt is usually only seen on a few privileged women. But, not anymore! Below are four great lunge exercises that will literally get your butt in rock hard shape!
The lunge is a GREAT butt-builder. Next to squats, lunges are the next best thing for shaping your butt. Besides being a great butt builder the lunge also works the quads, hamstrings and calves. So like squats, when done correctly you get more bang for your buck.
Performing Forward Lunge:
Key points to remember are not to move your front knee past your toes, and your back knee should come CLOSE to the ground, but not TOUCH it.
With feet hip-width apart and side by side, take a big step forward and slowly bend your knees so that both knees are at a 90 degree angle.
Pause for a count, then step back and stand up in the starting position.
Repeat with the other leg, or do all repetitions on one leg, then the rest on the other.
This butt sculpting exercise is the identical to the forward lunge, but instead of stepping forward, you are taking a big step behind you. The reverse lunge focuses a bit more on the gluteal muscles and adds variety to your workout. Lunges either forward or reverse are great ways to improve hip flexibility and mobility.
Performing Reverse Lunge:
The starting position for this is the same as in the forward lunge, instead of stepping forward take a giant step backwards. Remember to keep your front knee behind or over your toes and don't let the back knee touch the ground.
This variation focuses on the gluteus medius and minimus (hips) and hits the dreaded inner-thigh area as well.
Performing Side Lunge:
Stand with feet together, take a wide step to the side and slowly bend the outside knee to lower your body toward the floor. The shin should stay straight up and down and the feet should remain facing forward. Be sure to keep your back straight and your chest up while lowering yourself to the bottom of the movement.
Pause for a count, then rise back up by straightening the knee ending up at the starting position.
Repeat on the other leg, or do all reps on one leg then switch to the other.
Walking lunges are a great way to tone your butt and the walking lung can be done anywhere. When doing walking lunges, you should try to deliver the power needed to get back up through your heel; this way makes it easier for you to put the emphasis on your butt.
Performing Walking Lung:
Walking lunges are just like regular lunges but you don't go backwards and up again, instead you step forward straight to another lunge with your other foot. For more resistance you should try walking lunges uphill, it makes your butt workout even more.
Charles Baerman PhD, CFT, CSFN, CET 937-238-4503 cell 937-748-9905 office email@example.com