Butt Exercises
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patrick
What is the butt exercise for? Why should we do the butt exercises? Simply put, we want to have a butt that is properly shaped and toned.
We can all admit that a bigger butt is sexier to look at. And whatever attire you wear to an occasion would always look perfect if your butt is round and toned. It can also provide protection during a fall if you land on your bottom.
So, how can we attain or maintain a properly toned and rounded butt? Yes, it can be done with exercise. You can try any of these several exercises as discussed one by one.
Running and Walking
The simplest and easiest exercises for your butt are walking and running. They are mostly part of our daily activities. Let's take up walking first. Do brisk walks regularly to burn more calories. With regular brisk walks, you will tone your legs, thighs and, definitely, your butt.
Running is also a good way to burn off calories and tone your legs, thighs and butt. Compared to brisk walks, though, the effects of the whole process is doubled with running exercises. Another good side to these simple but great exercises is that they are also good for your lungs and heart.
Squats
One of the best and most famous exercises is the squat exercise. There are a lot of variations to the squat but the basic is done by simply sitting on the air with your feet spread a little farther apart. With this position, your knees and thighs are somewhat pressured and your butt muscles will stretch and contract.
The great squat exercise should be done for a few sets adding more intensity to it as you go on. Use barbell or dumbbells for a more effective result.
One-Legged Dead Lifts
In this exercise, put all your weight on only one of your legs. This can be quite difficult and will require some practice. While standing on one leg, put the other leg at the back of the leg that supports your body. Then, bend your body shifting your weight to the supporting thigh.
Although this is good for your butt, legs and the rest of your lower body, you should never try this if you have a back or similar injury as it will only worsen the situation.
Step-Ups
Do the step-up by placing one of your feet onto a step or platform then pushing your body down toward the step with the knees of the other leg bent to a 90-degree angle or less. Apply your weight to the stepping leg for best results. Prior to doing the exercise, make sure that the platform or step is secure to prevent accident. Step-up is like repeatedly stepping on one of the steps of a stairway.
Lunges
If you are not used to lunges, it is a bit tiring type of exercise. This is a workout that is also done by basketball players. It is good for the butt, knees and lower body. You may use dumbbells to intensify the workout making it more challenging.
Although this is one of the most common and easy exercise, you are still cautioned against doing this if you have knee or back problems. Always seek clearance from your doctor when you do this type of exercise.
You do it by stepping forward with dumbbells on both hands. Let your back foot rest on its toes and maintain your back straight. Try to lower your knee on the back foot as much as you can. The knee cap of the front foot should be at a 90 degree angle. Stay on this position for a few seconds and reverse your feet position afterwards. Repeat it as much as you can for faster results.
These are the most common and effective butt exercise, among several others. As you have observed, whenever you get your knee, thighs and feet worked out, you conditioned your butt as well.
Without the proper diet, discipline and dedication, butt exercise may not work effectively as expected. If you desire to look sexier, consistently do these butt exercises to make your butt bigger and more toned.
We can all admit that a bigger butt is sexier to look at. And whatever attire you wear to an occasion would always look perfect if your butt is round and toned. It can also provide protection during a fall if you land on your bottom.
So, how can we attain or maintain a properly toned and rounded butt? Yes, it can be done with exercise. You can try any of these several exercises as discussed one by one.
Running and Walking
The simplest and easiest exercises for your butt are walking and running. They are mostly part of our daily activities. Let's take up walking first. Do brisk walks regularly to burn more calories. With regular brisk walks, you will tone your legs, thighs and, definitely, your butt.
Running is also a good way to burn off calories and tone your legs, thighs and butt. Compared to brisk walks, though, the effects of the whole process is doubled with running exercises. Another good side to these simple but great exercises is that they are also good for your lungs and heart.
Squats
One of the best and most famous exercises is the squat exercise. There are a lot of variations to the squat but the basic is done by simply sitting on the air with your feet spread a little farther apart. With this position, your knees and thighs are somewhat pressured and your butt muscles will stretch and contract.
The great squat exercise should be done for a few sets adding more intensity to it as you go on. Use barbell or dumbbells for a more effective result.
One-Legged Dead Lifts
In this exercise, put all your weight on only one of your legs. This can be quite difficult and will require some practice. While standing on one leg, put the other leg at the back of the leg that supports your body. Then, bend your body shifting your weight to the supporting thigh.
Although this is good for your butt, legs and the rest of your lower body, you should never try this if you have a back or similar injury as it will only worsen the situation.
Step-Ups
Do the step-up by placing one of your feet onto a step or platform then pushing your body down toward the step with the knees of the other leg bent to a 90-degree angle or less. Apply your weight to the stepping leg for best results. Prior to doing the exercise, make sure that the platform or step is secure to prevent accident. Step-up is like repeatedly stepping on one of the steps of a stairway.
Lunges
If you are not used to lunges, it is a bit tiring type of exercise. This is a workout that is also done by basketball players. It is good for the butt, knees and lower body. You may use dumbbells to intensify the workout making it more challenging.
Although this is one of the most common and easy exercise, you are still cautioned against doing this if you have knee or back problems. Always seek clearance from your doctor when you do this type of exercise.
You do it by stepping forward with dumbbells on both hands. Let your back foot rest on its toes and maintain your back straight. Try to lower your knee on the back foot as much as you can. The knee cap of the front foot should be at a 90 degree angle. Stay on this position for a few seconds and reverse your feet position afterwards. Repeat it as much as you can for faster results.
These are the most common and effective butt exercise, among several others. As you have observed, whenever you get your knee, thighs and feet worked out, you conditioned your butt as well.
Without the proper diet, discipline and dedication, butt exercise may not work effectively as expected. If you desire to look sexier, consistently do these butt exercises to make your butt bigger and more toned.
About the Author:
Jayna writes articles about how to get a bigger butt and about the exercises for a bigger butt.
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