It's been awhile since I introduced fitness tips 3 New Women's Fitness Routines last time, how is your training? Recently, I received several emails asking about butt workouts for women, I know that shaping one's butt has been a problem for many, especially for women. Women who bear children tend to have extra butt jiggle and cellulite in thighs, so, I did some research, read on as this article discusses on how to keep your butt in shape with daily butt workouts.
This is a good exercise for stretching and exercising the butt and the thighs and other muscles groups in the legs. Start standing and then swing one leg forward in a lunge ... so quite a way. From here lower your knee of the trailing leg to the floor but do not rest on it, at the lowest point hold for a moment then clench your muscles especially your bum muscles and raise your knee up then bring that trailing leg forward and swing it into a new lung then lower the other leg and so on. Keep your hips in line as you do this though so your pelvis should always be facing forward not angled as you swing your legs.
- Cross Legged Lunges
A variation of the regular lunges above that targets different muscles in your butt and around it. Instead of swinging your leg straight forward you lunge forward and ACROSS your body before dipping and repeating with the other leg. This can make balancing a bit difficult but not too onerous. Remember to clench those butt cheeks as you do this it will also help with stability.
- Step Ups
All you need for this is a raised platform you can step on to. Not just a step by the way as this is too low. The aim is to step onto something about knee height and higher then using just the muscles in that leg and butt cheek to propel the rest of your body up to stand next to it. This is just like climbing giant steps but not using any cheating methods like swinging your body or using your hands. Your back should be straight and all force should be from that leg.
Butt Lift Exercises
- Butt lifting exercises are special workouts which can help to lift a flat butt hence enlarging it. These include:
- Backward Dumbbell Leg Raises
Dumbbell leg raises are great butt lifting exercises that can help you strengthen your glutes and shape up your buttocks. To perform the dumbbell leg raises, use a 5 to 15-pound dumbbell. Rest the dumbbell vertically on the floor, near your feet. Get on all fours, and pick up the dumbbell with your feet. Lift the dumbbell and bring it back down. Do this for 20 to 40 seconds. Then rest for 30 seconds and repeat the exercise again.
- Forward Lunges with Dumbbells
Forward lunges are excellent butt lifting exercises that will not only help firm up your butt muscles, but also strengthen your quads. Large quad muscles allow your legs to fit very nicely into tight jeans pants. To perform the forward lunges, grab a pair of dumbbells and squat forward by leaning on your front leg. Make sure that you keep your back straight, and your hands extended downward. Alternate your legs after each squat. Perform this exercise for one minute; then take a 30-second break, and repeat the routine again several times.
- The Balancing Act
You can use either a chair or a door knob in this one to balance yourself while lifting your leg behind you. You don't need to be going to the gym to do this one. By grasping on to the tip of the chair or knob of the door, you can lift one leg and hold on for as long as you can. Gradually, bring your leg to the side without losing your balance. Squeeze your backside as you shift sides. As you lift and shift sides, you will sense the burn on your butt. Do 16 sets of each leg. If you want it to be more intense, you can place a rubberized rope around your ankle and attach it a hard object. In that way, you can exert more weight as you lift your leg to the back.
There are many more butt workouts for women that can help you achieve a better looking bum and there is also another aspect that must be looked at or you will never quite have the shape you desire. That extra component is lowering your body fat especially around the hips, waist and the bum where the body finds it very easy to store fat especially if you are working in an office environment. Follow these butt workouts and you will be assured of a better looking butt.
Leave a comment
Make sure you enter all the required information, indicated by an asterisk (*). HTML code is not allowed.