Do you know that whether you are a male or a girl, the one body part that is frequently being checked out is your butt? Many people agree that a vivacious butt is one of the most eye-catching parts of an individual’s body. And don't you think it is? definitely so!
Take a look at your buns what do you see? Is it tight perky and firm or is it lumpy and saggy? Even worse that, is it just hanging there like a piece of meat without any tone?
If you in fact will like a butt that is tight and sexy, and makes heads turn when you are in a pair of tight jeans or in your bikini, then read on.
Three muscles make up your butt:
- Gluteus minimus
- Gluteus medius
- Gluteus maximus.
The gluteus maximus is the largest of the three muscles and is used for hip extension, outward rotation, leg adduction and leg abduction.
Gluteous Medium and Minimus
The gluteus medius and gluteus minimus are the muscles on the sides of the hip that are used for the internal rotation of the thigh.
Together this group of muscles is called the "Glutes".
These muscles are indispensable in sports activities. Strong glutes will power your participation in sports like cycling, and any sports where jumping is involved, like soccer, volleyball, basketball, and football. Strong glutes also helps us in our daily activities, like squatting to pick something, or climbing stairs, besides looking good and sexy.
To firm up your butt is necessary to lose fats by a combination of cardio, weight resistance exercises and a calorie restriction diet.
To have great looking strong glutes, weight resistant exercises must be included in your workout routines. For some people, exercises such as running up slopes, stair-master or step climbing will have good effect in shaping the buns. But to have that perky sexy butt, you will have to incorporate Squats, Dead lifts and Lunges which are fantastic butt shapers.
So in a nutshell, you need to lose fats and build a well muscled glute in order to own a sexy perky butt that make heads turn and eyes glued to your bottom posterity. That isn't difficult. All you need is some commitment and determination on your part and you are already half way there.
The lower body includes some of the largest muscles in the body, muscles that are involved in almost every movement we make, from standing and walking to running and squatting. Working these muscles means you'll not only build strength and lean-muscle tissue, but you'll also burn more calories. Strong legs will also make daily activities easier and help protect you from injury.
How Often Should You Train Your Lower Body?
Like all muscles in your body, you can perform lower-body exercises up to three nonconsecutive days a week. If you're lifting heavy weights (enough that you can only complete six to eight repetitions), you'll need two or more days of rest before you perform the exercise again. For this reason, you might only work your lower body once or twice a week. If your goal is endurance and strength, stick with 1 to 3 sets of 12 to 16 repetitions and at least one day of rest before you perform the exercises again.
What Exercises Should You Do?
The most common exercises for the butt, hips and thighs are squats, lunges and deadlifts. Try to include a variety of exercises that target all the lower-body muscles for a well-rounded routine. These lower-body exercises offer a variety of options for working your butt, hips and thighs.
The Best Cardio for Your Butt
Walking activates your glutes and hamstrings, particularly as you walk up an incline (mountain, hill or treadmill).
The plan: If you're on a treadmill, shake things up by increasing your incline periodically throughout your workout (i.e., increase your incline 1% every minute for five minutes, then reduce your incline in the same manner, repeating six or more times).
If outdoors, find a long, medium-grade hill in your neighborhood and walk up it as fast as you can, then slowly walk back down and repeat 5 to 10 times. Add this type of workout to your weekly routine to burn more calories and work your butt and legs.
Have you ever noticed that sprinters have great butts? That's because sprinting is a powerful activity that requires incredible strength. You don't have to train like an Olympian to get a great butt, but you can introduce sprinting (also called "fartlek training") into your routine.
The plan: On your next walk/run, choose an object in the distance and sprint to it as fast as you can. Slow to a walk until you're fully recovered and repeat about 5 to 6 times or try this interval workout.
Riding a bike is an incredible exercise for your hips, thighs and glutes, whether you ride outside or indoors at a spin class or on a stationary bike.
The plan: On your next cycling workout, pay attention to your technique; get your glutes involved by leading with your heel when you push down on the pedals. On the upswing, pull up on the pedal (if you've got foot straps) to make sure you're using every part of your legs during your workout. Isolations are another option: Increase your resistance, lift your butt off the seat and slowly pedal using ONLY your legs (your body shouldn't move or bounce).
- Other Ideas
Other great cardio exercises that target your fanny include kickboxing and stair climbing. In kickboxing, all those kicks (side, roundhouse, back and fronts kicks) will target your butt, quadriceps and hamstrings. They will also help you with your balance and flexibility. Using the Stairmaster or Step Mill will also make maximum use of the glutes, hamstrings and quads.
While cardio is great for involving the legs, to really see results, you'll need some strength-training exercises. For ideas, check out these examples of exercises for the butt, hips and thighs.
Disclaimer: The health related information contained herein is for educational purposes only,and is not meant to replace medical advice, diagnose or treat any disease. We do not assume any liability whatsoever for the use of this information. You should always consult your physician or health care provider before starting any therapeutic program.