8 EXERCISES FOR A FIRMER BUTTT


A sagging butt is no joke. It doesn’t matter how firm the rest of your body is, if you suffer from droopy, squishy or cellulite covered glutes then you’re going to be needing some emergency repair work. Not only will a butt focused workout give you gorgeous glutes, it will also provide you with the self confidence to step out onto the beach with confidence, knowing that your rear end kicks butt.

Here are 8 glute focused exercises that will get you the butt you deserve.

Squats

Start with your feet shoulders width apart and ensure your back is arched. Hold your hands out directly in front of you, palms parallel to the ground. Slowly bend your knees and lower your body until your thighs are parallel with the ground. Keep your back straight and avoid bending throughout the movement. Don’t worry if you can’t get your thighs lower than parallel to the ground to start. This can be your goal over time. Don’t sacrifice a straight back and good posture by trying to go too low too soon.

After a month of doing body weight squats, you will be ready to add some resistance. Assigning weight to your workout will allow you to shape, firm and tone your muscle. The movement is performed in the exact same manner as above, except that you perform it inside a squat rack with an Olympic bar placed across your back at the trapezius muscles. Make sure that you are looking up as you descend into the movement and do not bounce in the bottom position.


Box Jumps

box-jumps

Start with your feet shoulders width apart and ensure your back is arched. Hold your hands out directly in front of you palms, parallel to the ground (you can add weight as you progress by holding a book in your outstretched hands throughout the movement). Slowly bend your knees and lower your body until your thighs are parallel with the ground. Keep your back straight and avoid bending throughout the movement.

Deadlifts

dumbbell_deadlift_f_workoutlabs

Stand with your feet between hip and shoulder width apart. Squeeze your shoulder blades together and keep your lower abs drawn in. This will keep your spine in a neutral position. With a barbell in front of you, bend your knees and push your hips back, keeping your head and chest up.

With your knees and hips square and pointing forward, take hold of the barbell at slightly more than shoulder width apart, using an overhand grip. Putting your weight through your heels, push through your feet, straighten your knees and bring your hips forward, bringing the barbell close to your body.

Keep your head up during the movement and your shoulders back in the standing position. Pause at the top and the return to the start position by bending your knees and pushing your hips back and down.


Lunges

Stand with feet shoulder width apart and hands on hips. Take a large step forward, planting your heel first. Keep your back upright and straight throughout the movement. As you move into the lunge concentrate on keeping your hips facing forward.

In the forward position your front leg should be at a right angle and your rear knee should almost touch the ground.Drive back with to front foot, returning to the start position.As you gain confidence and strength you can add resistance by holding light dumbbells in your hands.

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