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Published on: 07 Dec 2016 by maanasi
Shapely butts, are perhaps every woman’s wish and man’s desire! Fuller and well-shaped butts makes one look sexy and attractive. ‘Glutes’ are three muscles that make the butts – namely Gluteus minimus, Gluteus maximus and Gluteus medius. If you are looking to have perfect butts, here are some exercises, which will help for sure:
1. Standing lunges
This exercise helps in toning buttocks, hamstring and thigh muscles. For this exercise, you need to stand up in straight position, with the feet hip-width apart and the toes in front direction. Place the hands on the hip. Bring your right leg forward and take a large step with it. Bend the knees to a point till both legs are at 90 degrees. The right knee should not be over extended and the left knee should not touch the floor. Remain in the position for 3 seconds and get back to initial position. Repeat the same with other leg. Do this 8-10 times for each leg.
2. Lying side leg raises
Muscles in the hips, butts and thighs get toned and tightened with this exercise. It is also suitable for lower abdominal muscles. For the exercise, lie on the side and extend the legs out straight. Place lower arm under head and upper arm on hip. Top leg will be raised while maintaining steady hips and keep both legs straight. Raise the top leg till the outer hip muscles feel the tightness. Bring the leg up and down 15-20 times. Repeat the same process with the other leg too.
3. Butt lifting
Butt lifting is an integral part of strength-training exercise. Lower back and buttock muscles gain from the exercise. Lay down on the floor flat with back touching the floor. The hands will be by the sides and the knees will be bent. The feet should be shoulder width apart and on the floor flat. Keep the back straight and raise the hips off the floor. Breathe out at this moment and hold the hips in the air for about a second. Lower the hips down to the lying position and breathe in. Continue 8-10 times for well shaped buttocks.
4. Simple squats
Simple squats are excellent for toning and strengthening butt muscles, hips, lower back and thigh muscles. Stand in a manner so that the feet are little wider than the hips and the toes are pointed in an outward direction. The spine should be straight and the arms will be extended straight in front parallel to the ground. Breathe in and bend at the hips by pushing the butts backwards. Squat till the hips are lower than the knees. While everything is tight, breathe out, push off heels and rise slowly. Do 2 sets daily with 20 repetitions.
5. Hamstring curl while lying with stability ball
This is an interesting exercise, which helps in toning and bettering the hamstring and butt muscles. It is also great for the lower back. Lie flat on the back and place an exercise ball under the heels. Put the arms on the side for support. Bend the knees slightly and pull the hips up slowly. The hips have to be held all throughout the exercise. Dig the heels into the ball and roll the ball towards the body by bending knees. Get back to starting position slowly. This is one rep; it is recommended to do 3 sets comprising of 10-15 reps once every day.
You might not know that running is an excellent exercise, which helps in dealing with various kinds of problems. It is categorized under cardio workouts and proves to be a great choice for having fuller and well toned butts. If you cannot run, you can try brisk walking or even jogging as these can improve the butt shape. What are you waiting for? Bring out your running shoes, tie the lace and start running or jogging.
7. Step aerobics
Step exercises impact the butt muscles directly and you can feel the same once you start exercising. The simple and easy up and down step exercise is just great for your butts. Take one foot at a time and step up and down. Do this with your favorite song plugged into your ears. This is one yoga pose that will help you get the perfect butt you always dreamt of.
Simple? Yes, they are! If you are on the lookout for a safe way to enhance the way your bod and butt looks, there is simply no better way than these poses. Set aside merely half an hour a day and you will soon be looking gorgeous and shapely!