Now lets get started:
Begin with at least 5 - 10 minutes of warm ups prior to starting any exercises. This will get the blood flowing into the muscles, supply them with extra oxygen, loosen them up and prepare them for the exercises. This will also help you to prevent any injuries.
1. Squats
Technique:
1. Stand with feet hip-width apart, for additional intensity, hold dumbbells at shoulder level or perhaps your sides.2. Bend your knees, and then lower right into a squat, always keeping your knees behind your toes.
3. Push into your heels to stand up, this will put the pressure on your butt, rather than your thighs.
4. Repeat for 3 sets of 10 repetitions per set for each leg.
2.
Lunges
Lunges really are a demanding exercise, simply because they work a
lot of muscles simultaneously. In the front leg, you will work the glutes as
well as hamstrings, on the back leg, you will work the quads as well as calves..
Perform 3 sets of 10 repetitions for each leg.
3. Step
Ups
Step ups are actually an additional fantastic exercise for your butt.
For step ups, position one foot on the step or perhaps a platform and then push
through the heel in order to raise your body up. This is an outstanding exercise
for your butt, as long as you work with a step that is high enough, even though
you will need to progress up to a higher step if you are a beginner. You
ultimately want a level to where your knee should be at about a 90-degree
angle.
Another key is for you to focus all of your weight to the stepping
leg. Quite simply, lower down slowly, the toes of your other leg hardly coming
in contact with the floor. You will definitely feel this, if you take it slowly
and also focus on the working leg. Perform 3 sets of 10 repetitions for each
leg.
4. Hip Extensions
Although compound moves (such as
squats, lunges as well as step ups as listed above) work a lot more groups of
muscles, the hip extension is definitely an exercise which specifically focuses
on the biggest muscles in your body...the gluteus maximus.
With this
maneuver, you could hold a dumbbell behind your knee or perhaps make use of
ankle weights to get additional intensity. Perform 3 sets of 10 repetitions for
each leg.
5. One-Legged Deadlifts
Deadlifts are good for your
hamstrings, butt as well as lower back, however this particular one-legged
variation is an excellent method to increase the actual intensity of the
exercise and also employ your stabilizer muscles, to help keep your body well
balanced. Form is crucial and it is best to omit this particular exercise if you
have any kind of back troubles.
To accomplish this maneuver, place your
left leg back just a little gently resting on the toe. With the weight load in
front of your thighs, bend over from your hips, in addition lower the weight load
as far as your flexibility permits. Always keep your back straight or perhaps
having a slight natural arch and also make certain you keep your abdominal
muscles contracted, in order to protect your back. Contract the glutes on the
working leg to lift back up. Perform 3 sets of 10 repetitions for each leg.
Now you have 5 fantastic exercises to include into your workout routine that will surely tone up, firm up and give you that great looking butt that you will be proud of.
Take a look at this Weight Loss Program, this guy lost over 200 pounds!
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