A common theme in fitness, for years and years, has been the development of the butt. Women around the world, whether they are into fitness or not, strive to have a more firm, and curvy behind. However, many ladies struggle to achieve their derriere related goals. In this article, you will learn some exercises for a firm butt.
Aside from its aesthetic appeal, the butt is a very important part of the body. The butt, scientifically known as the gluteus maximus (or glutes), is a big and powerful muscle group. The glutes help to extend the hip – it helps us to bring our hips forward, and our back backwards. This is especially important for athletes who wish to increase their strength and power. Strong glutes can help us lift more weight, and help us with explosive movements. Strong glutes are also instrumental in preventing back pain, as they can relieve pressure on the lower back.
In recent years, the interest in developing a booty seems to have increased. By seeing stars such as Beyonce, Kim Kardashian, and Nicki Minaj sporting voluptuous behinds, many women have been prompted to search for way to enhance their curves. Some women have even resorted to using potentially dangerous injections to enhance the area. Others have taken the safer route, and attempted to exercise the area, not entirely knowing what to do.
There are a few ways that you can enhance your booty:
- Incorporate more glute targeting exercises on your leg day. A sample leg day will be provided below;
- Add glute – targeting exercises to your full body routine;
- Do a daily bodyweight, glute – targeting routine;
- Do more athletic – style workouts.
In this article, I will focus on incorporating glute targeting exercises into your leg day. However, these exercises can easily be incorporated into a full body routine. Below is a sample workout, along with YouTube videos to explain the technique, as a visual can be more effective in conveying information. Here is what your leg day should look like:
- Sumo Squats: Two to three sets of 10 to 12 repetitions;
- Good Mornings: Two to three sets of 10 to 12 reps. If these are too hard, do Supermans;
- Curtsy Lunges: Two to three sets of 8 to 10 repetitions per leg. If you find the curtsy lunge to be tough, stick with the regular lunge until you build enough balance to do the curtsy lunge;
- Hip Bridges: Two to three sets of 15 to 20 repetitions. Once these become easy, try the one legged version;
- Split Jumps: Two to three sets of 8 to 10 repetitions per leg;
- Standing Calf Raises: Two to three sets of 12 to 15 repetitions per leg.
For each of the exercises above, rest for 60 seconds in between sets, but even less if you are trying to lose weight. By reducing or eliminating the rest time, you can easily turn this into a challenging, calorie crushing circuit workout. For beginners, stick to two sets of each exercise, and eliminate the split jumps, as these can be super tough! Aside from the bridges, I recommend exercises which allow for resistance to be added. If a set of 12 repetitions is easy, it’s time to add weight!
Please consult your physician prior to beginning any exercise program.
Manny Dhillon is a canfitpro certified personal trainer, and B.C.A.K. certified kinesiologist, with a Bachelor’s degree in Kinesiology. He currently owns and operates VanFit, a personal training/kinesiology company, and chronicles his experiences in the fitness industry at www.vanfitness.com. Connect with Manny on Twitter and Facebook.
Photo Credit: Fotolia.com / Sergey Mironov