Having a great ass is not an easy thing. Genes play a part.. but it’s also hard work. Developing your butt muscles is what creates the ultimate butt. However, great muscles under a thick layer of subcutaneous body fat, loses its visual appeal.
Think of reducing body fat as how a block of butter, melts in a hot pan. The thicker the butter, the longer it takes to melt. Well same goes for your butt. It has more fat than other areas, so it pretty much takes longer to melt the unwanted bits away. However, there is hope! I’ve been doing these 5 exercises religiously for the past month with great results. You want a great ass.. ? Well, this is why I squat;)
Here are 5 exercises to do religiously, in order to have a great butt:
Squats are one of the best exercises you can do for your hips, butt and thighs. If you focus on perfect form while doing your squats, you won’t just be toning your butt and thighs but you will also be burning lots of calories as well. To do a squat you need to stand with your legs apart at about hip to shoulder width. When you bend down into the squat, you must keep your back straight, your eyes forward, and push your glute backward. Your knees shouldn’t pass the line of your toes. You should also refrain from squatting too low. A 90 degree angle at the most is recommended, and squeeze your butt to stand up. Repeat for 2-3 sets of 15-20 reps and add weights for more intensity.
Stand with your feet about shoulder-width apart and your hands resting by your sides. Keep your shoulders positioned directly over your hips and step back with your left leg in an exaggerated step that is about double an average walking step. Bend both of your knees until your front thigh is about parallel to the floor and your back knee is almost touching the floor. Return to the standing position and repeat until you’ve performed an equal number of repetitions with both legs. You also can perform this exercise with a forward stepping motion. The lunge is an amazing exercise that will isolate those muscles to tone and develop your glutes to perfection. Repeat for 2-3 sets of 15-20 reps and add weights for more intensity.
3) Toe Taps
Simply lie on the floor with your arms at your side. Lift both feet and bend your knees toward your chest. Now, lower one foot and gently tap your toes on the floor, lift it, and do the same with your other foot. Repeat this for 30 seconds to one minute. If putting your toes all the way down on the floor, simply lower them as much as possible and move your foot just as if you were tapping your toes. If you want ultimate results – go for 2-3 sets of 15-20 reps.
4) Glute Bridges
Doing glute bridges stimulates the glute and core muscles. Lie on your back with your knees and ankles together. Place your hands at your sides and lift your hips off the floor. Squeeze your butt and thigh muscles for one second. Slowly lower your hips toward the ground, but don’t let them touch the floor. Repeat the motion for three sets of 15 repetitions.
Deadlifts are great for your hamstrings, butt and lower back, but form is critical! Stand with feet hip-width apart, weight in front of thighs. Keeping back flat and abs in, tip forward from the hips and lower your torso until bar hits mid-shin. Squeeze butt to raise back up. Keep the bar close to your legs through the entire movement–don’t bend the knees! Repeat for 2-3 sets of 15-20 reps.
After routine No.1- 5, add 15 minute walk sprint routine (1 min walk, 1 min sprint) on the treadmill or outdoors on the track, for the ultimate results. Rock Hard butt.. YEAH BAYBEH!