Butt Building - Fixing Your Flat *ss!
As you and I know we have all been blessed with different body types. Some may think of their derriére as a blessing, while others would rather say their rear is a curse! I say, let's work with what you have and turn your butt into your sexiest and most loved body part!
I have outlined for you some of the most affective proven butt building exercises. Each day that it's time to train your lovely lower body, choose three exercises from the list below. Consistency is absolutely key in seeing, and feeling results.
The Resistance Exercises
Exercise 1 Barbell Squat
Squats are an excellent and proven way of training your gluteus maximus (butt). You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders. If you opt for the bar (advanced), make sure you have a spotter unless the resistance is very light.
Varying the width of your feet will change the emphasis of the exercise. The closer together your feet are, the more your quads (front of the thighs) will work. As you move your feet further apart, you'll feel the exercise more in your hips and butt. You should always have someone check your form to be sure you're doing squats properly.
If you go to a gym, the leg press machine may be easier to use than doing squats with a bar, and it attacks the same region.
Exercise 2 Lunges
Lunges are another exercise that works your glutes. Singer Jessica Simpson was noted to have fallen in love with lunges as she sculpted her body to fit her daisy duke shorts in The Dukes of Hazzard.
Here are several different types of lunges:
- Stationary lunges
- Walking lunges
- Alternating lunges
- Side lunges
As a refresher on how to do a lunge, let's review the stationary lunge with dumbbells.
Hold two dumbbells to the side of your body. Bring one leg forward and stand so that you have good balance. Bend both legs and allow the dumbbells to bring your body down towards the ground, making sure your front knee does not go past your toes. At this time the other knee will almost touch the floor; then come back up. Do all of the reps with one leg forward and then continue with the second leg.
Exercise 2 Hip Extension
Hip extension is a movement that I will always include in my pre-contest training or when I want my butt to look its best. This exercise, which I have learned as "Flutter Kicks" will surely make your hamstrings and glutes burn with delight. OK, maybe this doesn't sound like fun to you, but if you simply give me a chance here, you may start enjoying it as much as I do.
On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips.
Lift one leg higher then the other and alternate. Move each leg as though you are doing a flutter kick in water. Try doing 3 sets of 20 repetitions on each leg.
Do you want more? Once you have done your 3 sets of Flutter Kicks, in the same position, contract your glutes and hamstrings so that your legs are parallel with the floor and move your legs open, then close. When you close them, have one leg cross over the other. Alternate each rep, which leg is crossing over. Try doing 2-3 sets of 20 repetitions on each leg.
Exercise 3 Deadlifts
Deadlifts are excellent for your hamstrings, butt and lower back, but form is critical! Start by standing with your feet hip-width apart, and your weights in front of thighs (bar or dumbbells). Keeping back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins.
This is where it's time to SQUEEZE your butt to raise back up. Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees. Make sure that you don't hyper extend your knees. Do 3 sets of 8-12 reps.
Stepping Your Way To Tight Buns
Stairmasters and climbers when used at a slower frequency with honest, normal steps will recruit your butt muscles into action. Do you ever see people at the gym leaning on the machine with their arms and staying on their tiptoes? You have either seen them, or are one of them.
Spending 30 minutes on the climber, cheating your way through each step will not bring you results. Feel your body weight as you step down through your heel of each foot. The benefit of completing full steps rather than short mini steps is that your legs and glutes will be enjoying a better workout, as will your heart.
Yes this way may be more challenging but it's the challenge that will raise your cheeks and heart rate = burned calories = fat loss. If you think that steppers will make your butt bigger, you may be eating more then you think. Steppers and a treadmill (on a high incline for walking) have been the foundation for keeping my butt firm, and round.
Start at 20 minutes 3 days / wk. If you want to make noticeable changes, step your way up to 30 - 45 min sessions, 5 - 6 days a week.
Before I let you hit the gym, there are a few points that are important to know.
- You can't choose where you gain weight. If you start eating more and lifting weights, there is no guarantee that your butt will be the area reaping the benefits.
The shape of your butt is primarily based on genetics. Looking at your parents or other relatives you will probably notice that you have inherited some of their genes.
Doing lower body exercises (along with upper body training and cardio) and eating more calories than you burn can help you build muscle but your genetics will decide how much your butt can really change.
There isn't one magic exercise that will make your butt change. Consistency in the gym paired with a nutrient packed eating plan with adequate amounts of protein will be your keys to bringing out the best your glorious glutes have to offer!
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Pushing off with your heels in all exercises is crucial! Not just in stair-stepping. I found the best improvements in my glutes was using the smith machine to do squats with a wide stance, and isolated lunges with a smith machine as well!!