Summer Fitness - Better Butt - Butt-Tastic
|Written by John Maroussas on June 27 2012|
Mind, Body & Soul - Better Butt - Butt-Tastic
Expect to work hard for this one, but you will be filled with joy when your boyfriend sees your firm muscular butt!
The shape of the butt is defined by the gluteus maximus, medius and minimus muscles. The other butt muscles, which perform tasks like hip rotation, are too small and too deep to be of interest for shaping.
The Squat - this is the fundamental butt-building exercise, and can be used with different weights depending on your strength and goals. For sheer size, go heavy with few reps. To simply firm the butt, go light with lots of reps. To perform this exercise safely and effectively, stand with your feet shoulder width apart. Lower your body slowly as if you were sitting on a chair. Keep your knees over your toes and your back and torso straight.
The Lunge- the lunge can be performed either by walking forward one step at a time, or by alternating legs on one spot. Do not move your front knee past your toes, and your back knee should come close to the ground without touching. Take a big step forward and slowly bend your knees so that both knees are at a 90 degree angle. Then step back and repeat with the other leg. (Tip: I find it easier to maintain my balance doing lunges if I hold a dumbbell in each hand or a barbell across the back of my shoulders. The extra weight increases the intensity of the movement too).
The Stairmaster - stair work is a great butt-builder, but it is also a powerful cardio exercise, burning fat at the same time. If your gym does not have a Stairmaster, use a bench - step up with one foot, then down, and repeat with the other foot. And while we are at it, walk past the elevator and use the stairs every time.