Master The Art Of Sexy Butt With These 4 Moves
Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan ‧ American professional basketball player
Having a sexy butt is something that almost every woman dreams of, right? We are not all born with sexy butts, unfortunately, and to get the butt you desire, you must work for it.
Exercise alone will not give you the sculpted, round buns you want, and you need to do specific workouts to ensure that you are toning the gluteus maximus and your thighs. For starters, we will show you some of the best moves below to help you work towards a better butt.
#1. Lunges
Lunges, oh lunges. Although they may be painful, lunges are one of the best ways to get a sexy butt. You can perform a variety of lunges from sitting ones to traditional straight across the floor lunges.
You can even combine your strength training with the lunges and carry dumbbells with you to help tone your arms at the same time. Lunges work to strengthen your thigh muscles and sculpt your butt at the same time.
Lunges The Right Way
TIP: You can perform a variety of lunges from sitting ones to traditional straight across the floor lunges.
#2. Wall Sits
If you have never done a wall sit before, you are in for a surprise. They hurt, especially when you are just starting out, but they are worth the pain.
Your thigh muscles will become stronger at the same time while you are strengthening and shaping the gluteus maximus muscles. You can start by doing brief intervals of wall sits and then add more time as you become more comfortable with the first couple of sets you do.
#3. Squats
The magical exercise to give you the butt you want is squats. Every woman loves squat as they help to mould the perfect, round butt for your body.
You will notice an improvement once you add them to your workout routine. Squats alone can help build your sexy butt, however, you can get the glutes you want quicker by adding some weight to your squats in the form of a medicine ball.
According to the Journal of Strength and Conditioning Research, it’s sometimes referred to as the king of all exercises, and for good reason. The squat is a full-body fitness staple that works your glutes, quads, and hamstrings and sneakily strengthens your core.
#4. Leg Lifts
Lastly, leg lifts are perfect for shaping your butt. You will be able to train and strengthen all the muscles in the front and back of your legs and thighs, along with your buns.
Don't let the small range of motion fool you. Your buns are sure to be burning with this exercise. While this exercise may seem simple and actually found this move to elicit the most muscle activation for the gluteus maximus and the gluteus medius when compared to other common butt-shaping exercises.
The Bottom Line
If you want to have a sexy butt in no time, try the exercises above. You will notice a tremendous difference in the way your butt looks and you will continue to see improvement as you continue to work out.
If you notice that the exercises become easier, add more reps to your set, or increase the weight that you are working with to give yourself a challenge. Your sexy butt is only a couple of workouts away.
Like what you read? Be sociable, comment and share it! Thanks.
FAQ
Yes. The more you exercise and work the glutes, the tighter and more toned they will become. Add step-ups to your exercise regimen to target lower-body muscles, including the quads, hamstrings, and glutes.
When combined with a good diet and cardio exercise, you can see results within about three weeks. At around six to eight weeks, you'll see signs of muscle development in the glutes and hamstrings, with a supple, tighter butt.
Two to three times a week is enough! That's because the in-between recovery days are just as important for your glute strength. Pay attention to how you feel and any noticeable dips in strength from workout to workout.
The action of tightening, then releasing, your glutes - i.e. butt clenches - may help strengthen the muscles, but it won't give you the firmness or shape an exercise the way lunges or squats will. The strengthening benefits of routine butt-clenching may well be worth the effort, however.
Join Our Mailing List
Sign up to receive FREE PDF Report, updates, and special offers from our team
