Top 10 Excercises for a Great Butt
Are you working hard at the gym to have a great backside? Whether you are shaking what your mother gave ya or even sometimes known as shaking your money maker - Here are the Top 10 excercises for you to do in order to have a great butt. Missing one? Add your favorite
Contribute to this list
Stand with your feet shoulder-width apart. Grasp two dumbbells and let them hang in front of your body. Keeping your knees straight, slowly bend forward at the hips and lower the dumbbells until you feel an intense stretch in your hamstrings. Then, reverse direction, contracting your glutes as you rise upward to the starting position.
1.Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.
2.Bend the knees, and lower into a squat, keeping the knees behind the toes. Imagine that you're sticking your butt out behind you, but keep the torso upright and contracted.
3.Press into the heels to stand up.
4.Repeat for 2-3 sets of 8-16 reps
Begin by resting a barbell across your shoulders. Assume a shoulder-width stance and keep your lower back taut throughout the movement. Slowly bend forward at the hips until your body is roughly parallel with the floor. In a controlled fashion, slowly reverse direction, contracting your glutes as you raise your body up along the same path back to the start position.
Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you'll work the glutes and hamstrings and, on the back leg, you'll work the quads and calves. What's nice about lunges is that there are a variety to choose from such as:
•Side to Side Lunges
•Wheel lunges (front, side, reverse)
•Step by Step: Lunges
Begin by lying face down on a flat bench with your lower torso hanging off the end of the bench and your feet just short of touching the floor. Grasp the sides of the bench with both hands to support your body. Slowly raise your feet upward until they are just short of parallel with the ground, contracting your glutes at the top of the move. Then, reverse direction and return your legs to the start position.
Step ups are another great exercise for the glutes. For step ups, place one foot on a step or platform and push through the heel to lift the body up. This is an excellent exercise for the glutes, providing you use a step that's high enough, although you may need to work up to a higher step if you're a beginner. You eventually want a height were your knee is at about a 90-degree angle.
The other key is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You'll really feel this when you take it slow and concentrate on the working leg.
Begin by placing your left knee on the bottom of an incline bench. Bend your elbows and place your forearms across the top of the bench so they support your body weight. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left
Deadlifts are great for your hamstrings, butt and lower back, but this one-legged version is a great way to add intensity to the exercise and engage your stabilizer muscles to keep your body balanced. Form is critical and you should skip this exercise if you have any back problems.
To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps.
Get into an all fours position, placing your palms on the floor to support your body weight. Keeping your left knee on the floor, straighten your right leg and extend it behind your body just short of touching the floor. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back the start position. After performing the desired number of repetitions, repeat the process on your left.
Running, like walking is accessible, easy to learn, reduces stress, helps in weight loss, and it makes you feel good. Plus, it really works your butt, especially when you add a few hills to your regular running route. Sprints are another option for folks wanting to both burn more calories and tighten up the tush. A 140-lb person burns 475 calories during a 45 minute jog.