By: Ola Moheb
Are you happy with your butt? Most of us aren't. We think they're too small, too big, too saggy, and too flabby. However, there are many women have gorgeous bodies...it's not a generic thing and of course hasnothing to do with magic. They just follow some exercises to have that gorgeous and fit body and butt. Follow these exercises and shift your rear into high gear.
Squats:
Squats are one of the best exercises you can do for your butts.
1- Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.
2- Bend the knees, and lower into a squat, keeping the knees behind the toes. Imagine that you're sticking your butt out behind you, but keep the torso upright and contracted.
3- Press into the heels to stand up.
Lunges
Lunges are one of the most important exercises for your butt; especially it makes you move many muscles at the same time.
You can also elevate the back foot on a step or platform to really challenge both legs. It is good for gluteus and thighs, but please avoids this move if it aggravates any knees problems.
Step Ups
Steps ups is a good exercise for your gluteus and to have the perfect butt.
Hip Extensions:
This exercise is mainly targeting the largest muscle in the gluteus Maximus. So don't forget to do it daily.
Deadlift is a great exercise for your butt and lower back
To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows.
Biking:
Running:
Start now. What are you waiting for
How to Tone Your Butt Fast
1
Do hip lifts. Lay on your back with your hands at your sides and your knees bent at a 45 degree angle. Keeping your feet on the floor, lift your hips up in the air until they are aligned with your legs and torso. Hold for 10 seconds, and then bring your hips back down to the floor.
For an advanced version, extend one leg into the air during each hip lift. Elevate your hips first, then extend your leg. Hold for ten seconds, then bring your leg back down to its original position before lowering your hips.
2
Do squats with dumbbells. Stand with your legs shoulder-width apart, holding a five-pound dumbbell in each hand. Squat down as if you were going to sit down on a chair, keeping your back straight. Hold the position for a few seconds, and then squeeze your glutes as you return to standing position.
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