1. Squats
Improving your posterior is a much simpler task than you might think. Many women think that endlessly running like a gerbil will give them a nice butt. While lower body fat does contribute to a great backside, the most important thing is improving the size and shape of the gluteal muscles. Enjoy these eight tips for crafting a sexy and sculpted booty!
First off, the squat is the most pivotal step to a great backside. It is the king of all lower body exercises. No, I’m not talking about using a machine — I’m talking about barbell squats. What these will do is force the gluteus maximus (butt muscle) to grow and take shape. Make sure you squat so that your hips are below your knees to ensure maximum butt muscle activation.
2. Lunges
Second only to squats, the lunge is a great exercise for your booty. It targets the quadriceps, hamstrings, and gluteal muscles. If you feel comfortable holding extra weight while you do lunges, then do it, but make sure your form is perfect first. Take as long a stride as you can so as to really stretch the gluteus maximus.
Perform 3 sets of 10 repetitions per leg.
3. Correct Your Posture
Correct posture is necessary for having your butt look its best. Slumped shoulders and a rounded lower back will cause you to lose the differentiation between butt and lower back. For good curves, maintain good posture.
4. Step-Ups
The step-up exercise might look easy, but it’s actually quite a workout. It targets the entire lower body, including the glutes, and quickly burns away calories! Simply find some stairs or a chair, take a step with one leg, stand up straight on that leg and then step back down. The difficulty can be increased or decreased based on the height of the step.
Repeat 10 times for each leg.
5. Sprints
Sprinting will kill two birds with one stone. Not only will this strengthen your glutes and hamstrings, but this is a great way to burn body fat. Try running 100m intervals. For instance, run 100m then walk 100m. That would be one interval. Repeat that five to ten times.
6. Sumo Deadlift
The sumo deadlift is a great way to target your butt muscles. This lift looks just like it sounds. Take a stance like a sumo wrestler, i.e. very wide. Reach down and grap the bar, stick your butt back and your knees out, then push your feet into the ground and lift the bar.
Perform 3 sets of 12 repetitions.
7. Superman
The “Superman” is a great exercise for strengthening the glutes and lower back. Lie on your stomach and simultaneously lift your feet and hands off the ground, as if flying like Superman (or woman).
Perform 2 sets of 15 repetitions.
8. Eat Right
Dropping body fat will give your butt a better shape and get rid of cellulite. The best way to accomplish this is by eating a better diet. Cut out the sodas and chocolates (no, you didn’t ‘earn’ a box of candy because you worked out, that defeats the purpose), and eat more green veggies.
(via Cha Cha)
