Most women complain and dislike with the size and shape of their butt. Butt consists of skin, muscles and fat [Women’s fitness]
As there is no bone, the shape of the butt can be determined by skin, muscle and fat.
Men have generally more muscle and less fat and skin whereas women have more fat and skin with less muscle mass.
You can easily firm up the muscles with butt exercise and can get the result quickly within three to four weeks.
The butt muscles are used for walking, sitting, standing and other movements. By shaping your buttocks, you can get a toned and strong rear end which makes your daily tasks easier and increases you calorie burn during cardiovascular exercise.
Before starting butt exercises, you have to plan about your targets and goals. Do you want a good shape of your butt? Do you want to change the size of your buttocks? Do you want firmness in your butts? Or do you want to tone your butt? You have to work to change your butt according to your desire and for strong and healthy body.
To reshape your butt, it is best to achieve through aerobic exercise to get a toned and strong butt. You have to maintain a good posture with your back straight and shoulders back to get better results.
The following butt exercises are used for firming and strengthening the butt muscles and will give better results.
Squats:
This is a best butt exercise to shape your butt. Stand in front of a straight back chair about one foot distance and feet slightly wider than shoulder width apart. Put your hands on the hips.
Slowly lower your body backwards and bend your knees as if you are going to sit down in the chair. When you feel that your buttocks are going to touch the chair, slowly stand up. You have to maintain a correct posture to get good results. Repeat this exercise for ten times.
Standing lunges:
Stand with your feet shoulder width apart and take one giant step forward. Slowly lower your body by bending both knees. The knees should be bent not more than ninety degrees and keep your front knee aligned over your front ankle. Repeat the same with the other leg. This butt exercise helps your butt muscles become strong.
Single leg kick backs:
Start in a four point position with your hands and knees on the ground. Continue to kick your leg back and up until you reach full extension. When performing this movement, squeeze your glute muscle. Repeat the exercise with other leg.
Supine bridge:
Lie on your back and bend your knees with your feet flat on the floor. Press your into the ground so that your hips come up from the ground. Hold this position for few seconds and return to the starting position. Repeat this exercise for eight to ten times.
One leg box step up:
Stand to the right of the box and place left foot on top of the box. Raise your body using left foot only until leg is extended. Lower to starting position by keeping the foot on top of the box. Repeat the same with other leg. This butt exercise works on thighs and butt.
Leg press:
This butt exercise can be performed at the gym centre. Sit down with a good posture and keep your legs on the pressing platform without stretching and feeling uncomfortable. Place the entire soles of both feet against the platform and slowly push away. Slowly allow the weight to push your legs back when your legs are extended almost fully.
Workout this butt exercises for three to four times a week and you will get strong and toned butt within no time.
