Squat and Tone: The squat tops every list of butt-sculpting exercises. It directly works the glutes. You can build bigger bottom muscles by adding hand-held weights.
Form: Keep feet parallel, shoulder-width apart. Slowly lower the hips as if sitting in a chair; then return to standing. Make sure your knees do not push out in front of your toes. Keep your torso tight and back straight.
Ball Squat: If you're just starting out, a large ball can help with balance while you master the form. For each exercise on our list, aim for three sets of 15 reps. Try to do each exercise two times a week with cardio or exercises focused on other body parts on other days.
Form: Keep the ball between your low back and a wall. Slowly perform the classic squat. Walk your feet out in front so the knees stay behind your toes
Forward Lunge: This butt builder also tones the thighs and calves. It's a pretty good fat burner, too.
Form: With your feet parallel and hip-distance apart, take one giant step forward. Lower your body slowly, bending both knees, and return to standing. Repeat on the other side. Bend your knees no more than 90 degrees. Keep your front knee stacked right over your front ankle. Do not rest your back knee on the ground
Backward Lunge: When you step backward into a lunge, it works the glutes a little harder. Your workout gets variety too. Lunges also add flexibility to your hips. They align your body better too, something that can suffer when people spend long hours sitting at a desk.
Form: Use the same posture as in a forward lunge, but step backward to position the lower leg. Don't let the front knee push out in front of your toes
On the Ball Leg Lift: Leg lifts done while you balance on an exercise ball will strengthen your shoulders and abs, as well as your glutes. As you get more fit, try lifting both legs at the same time for a harder, beautiful-butt move.
Form: Keep your abs tight and back flat. Squeeze your glute muscles tight as you lift one leg. Just a few inches is fine when you're just starting out. Be careful not to use your lower back muscles.
On the Ball Hip Lift: This small movement focuses on the gluteus maximus, the largest muscle in the body. Be careful not to use the back muscles; the glutes should do the work.
Form: Bend the knees 90 degrees, feet together. Squeeze the glutes and slowly move the thighs up off the ball. A small, controlled, 2-inch movement is the goal.
Bridge: This classic is a super workout for the glutes, as well as the hamstrings and hips.
Form: Begin on your back with your knees bent, feet hip-width apart. Slowly peel your spine off the floor from the tailbone. Tighten the glutes and hamstrings as you do this. When your body has formed a long, slanted line from shoulders to knees, hold for a few seconds. Then lower slowly.
Side Leg Raises: This move targets the two smaller muscle groups in the buttocks, the gluteus medius and minimus.
Form: Lift the top leg while lying on your side. Keep the hips stacked and the torso still. Both knees should face forward. To work slightly different muscles, you can turn the top leg out from the hip.
Dirty Dog: This is an oldie we taught in the early 80's. It targets two of the muscle groups in the buttocks.
Form: Keep your knees hip-width apart and your hands directly under your shoulders, elbows straight. Gently stiffen the abs and keep your back in a neutral position with no sagging or arching. Slowly draw one knee up. Rotate the hip to bring the leg toward the torso, then away.
Mountain Climbers: Along with pushing your glutes, mountain climbers work the shoulders, hips, and core muscles. Do it quickly to burn calories while building muscle.
Form: Tighten the abs to protect the lower back. Spread your fingers wide to protect the wrists. Bring one leg in at a time -- bending the knee, like you were running. Keep your upper body steady. Repeat as if you’re running in place.
Tone Your Backside with Cardio In the gym, try stair steppers, arc trainers, and elliptical machines. They challenge the glutes while giving your heart and lungs a healthy workout. Inline skating and cycling are other choices that help both heart and tush.
Now if you really want to get into shape, call us here at BAER Fit, 937-748-9905. The visit and consultation is free. We’ll get you in shape from head to toe.
You will love the way you look, and I guarantee it!
Charles Baerman PhD,CFT,CSFN,CET 937-238-4503 cell 937-748-9905 office email@example.com