Everybody wants a great butt, it seems. Of course, the definition of what makes a butt great can vary from one perspective to another. For some, a big bottom in the manner of Jennifer Lopez or Kim Kardashian is the ultimate great butt. Others consider those women to be, well, too much of a good thing.
You can’t get a great butt just by exercising, of course. You’ll have to eat nutritious meals or you will never get that fantastic rear end that you dream about. As for exercises, lunges and squats alone won’t do it although you probably won’t get the butt you want without a healthy helping of both squats and lunges. An aerobic exercise like running, biking or stepping should be a regular part of any routine that tries to create a nice rump..
Another thing to keep in mind is that if you start on a butt exercise program and then give it up that your gluteals won’t turn into mushy fat. Atrophy is inescapable, of course, but muscle and fat are two different things. You don’t have to fear beginning an exercise program to firm and tone your butt because you think when you inevitably stop you’re your taught muscular behind is going to gradually give way to something that resembles cottage cheese. That would be like being afraid that you toes are going to fall off if you cut your hair. One thing has nothing to do with the other. Finally, understand that the muscles in your butt are just like the muscles on any other part of the body. Just as you should take a day off between working on your biceps, so you should give the butt a rest.
You need to stretch your butt muscles before getting into the workout routine. Flexibility is a key to improving any part of your body involving an increase or decrease in muscle mass. Your body will begin to move with more efficiency if you add stretching to your routine. Some people only stretch before working with weights and some people only stretch after working out with weights. For the best of all possible butts you should stretch both before and after.
Reverse Froggie: Get yourself face down on the floor and bend your knees so that your calves and thighs create an L-shape. Press your heels together, squeeze your abs and contract your butt muscles so that your thighs come up off the floor.
Straight-Legged Bar Lift: Hold a barbell in front of you with your arms fully extended. Contract your stomach muscles and bend forward at the waist while you also lower your torso just until you can begin to feel a little fire in the hamstrings. Squeeze your butt to get back to the standing position.
One-Legged Bridge Leg Extensions: Lie down on your back with your right knee bent and your foot flat on the floor. Bend your left knee so that your calf is in the air and parallel to the floor. Lift your hips up off the floor and straighten your left leg so that you form a straight line from your left toe to your shoulders. Returning to staring position and repeat with your legs in opposition positions.
Dumbbell Lunge: Hold dumbbells in each hand and rest at your side with your arms fully extended. Begin with your feet hip-width apart and engage in a regular lunge. This fantastic exercise will not only tighten your butt, but work out your quads, hamstrings and calves.