Every woman wants a nice butt. And with the right butt exercises any woman can have
a good-looking, firmly lifted rear end. For most females, young or not so young,
underweight or overweight - getting a nice set of glutes is a function of
following a series of targeted exercises that bring about the desired end result.
Whether its just toning and shaping or reducing and tightening - change can be achieved
with the right approach.
Yes - there are nutritional considerations as well. These depend on your current
state of fitness and your long term goals. So, for now, I'll assume you have
a pretty good handle on the nutritional component. If not, it's something we will
address in another article.
As for the properly structured butt exercise program, which you may not have found,
just yet, I've put together a mini butt workout routine which you can incorporate
into your current workouts. This routine specifically targets the muscles that lead
to very nice improvements in the buttocks area.
Bear in mind, I've been training people since the late eighties. Speaking
strictly from experience, I can tell you that the following butt exercise routine
is responsible for helping many women dramatically change the appearance of their
problem area. For some women this routine may be challenging. For others it may
feel easy. Either way go through it once without judgment and see how you feel the
next day. If it was too easy and you don't feel like you did anything then you might
want to double up and go through the routine twice.
Lying on your side, do 10 reps of each exercise:
1. Bring both knees forward so your hips are at a 90 degree angle. Then straighten
your top leg out in front of you, still keeping 90 degrees at the hip. Lift the
top leg slowly about three feet off the ground & down.
2. Straighten both legs so your body is in a straight line. Tilt the hips forward
slightly. Lift the top leg about three feet off the ground & down.
3. Repeat on the other side.
On the elbows and knees, butt in the air, do 10 reps of each exercise:
3. Extend one leg straight back with your toe on the ground. Lift that leg up toward
the ceiling & down. Then switch legs.
4. Lift your knee off the floor. Extend that same heel back and up so your leg is
pointing toward the ceiling & then bring the knee back into you. Then switch
legs.
Standing up, do 10 reps of each exercise:
4. Start with your feet together. Step out in front in to a lunge position. Touch
the ground with opposite hand. Come back up & step back to the starting position.
Then switch legs.
5. Put one foot up on a step (12 - 18 inches high). Slowly step up and down
with the other foot. Then switch legs.
If these butt exercises are easy, try going through the sequence twice. If you still
need more of a challenge, increase the reps to 15 or 20 per set. Do this routine
three or four times per week, and within 2 to 4 weeks you will start to see the
changes you are seeking. By being consistent with a properly structured buttocks
exercise program and paying attention to your nutritional intake you can get a super
sexy butt no matter what your age or previous exercise experience.