Monday, January 9, 2012

Backside Drama Exercises for a Toner and Bigger Butt

People tend to be insecure about their butt if it is not in the best shape. Working on your glutes takes time and effort. Without plastic surgery, you can tone up your butt with the right moves. Targeting the muscles is the key to building an attractive and round backside.

Here are great exercises for your butt:

Dumbbell Squats

Dumbbell squats work your glutes and thighs. Stand with your feet shoulder- width apart with your weights at the sides. With your back straight, stomach tight and face looking forward, lower yourself by bending your knees. Once your thighs are parallel to the floor, stand up and repeat about 10 to 12 reps.

I do these all the time whenever I workout. According to Fitness Magazine, you can make these techniques more intense by jumping explosively in place without the weights.

Leg Presses

These are performed on a leg press machine. Sit on the seat with your feet shoulder-width apart on the plate. After pushing the plate up and flipping the safety handles over, lower it towards you. Once your knees form a 90-degree angle, push up and repeat 10 to 12 times. Do not fully lock knees when pushing up.

This next exercise is one of my favorites and it is very effective. I have seen results quicker by performing lunges. I alternate, and execute similar moves.


Perform lunges with dumbbells. While holding the weights at your sides, step forward with your right foot and lower your body by bending both knees. Make sure to start slow and stay balanced. When your right thigh is parallel to the floor and your left knee is an inch above the floor, stand up and lunge forward with your left leg leading. Continue to switch legs until you do at least 10 to 12 repetitions.

Step-ups says that these should be done with a weight bench or stepping stool and a pair of dumbbells. Stand behind the bench, with your feet hip-width apart and the weights at your sides. After stepping on the bench with your right foot, step, up with your left foot. Step down with your right foot leading, step up leading with your left and step down leading with your left. Begin again with our right foot leading and continue in the same pattern, repeat 10 to 12 times. According to Mayo Clinic, this move is for the toning the lower part of the body.

Butt Raises

You will need an exercise ball to perform this method. Lie flat on your back with your heels propped up on a ball. In a controlled motion, press into the ball, lift your hips up and squeeze your glutes forcefully. Slowly lower and repeat 10 to 12 times. Keep your knees slightly bent throughout the motion.

Butt exercises, depending on how often they are performed will give you satisfying results and change your appearance dramatically with consistency. If you have a flat butt and want to improve your body, do these workouts at least three to four days a week for about 30 to 40 minutes per session, along with cardio.

Here are a few more exercises for your backside. Follow the directions along with a proper diet and you will be in shape in no time and wear your bikini and jeans with confidence. You do not have to do all of them, but at least choose two or three to get better and faster results.

Sumo Squats

Sumo squats target your butt and inner thighs. Hold a heavy dumbbell vertically in front of your body with your arms fully extended and your feet in a wide stance. Turn your toes outward and lower your body toward the ground. Stop when your thighs are parallel to the ground, stand back up just short of locking your knees and repeat. Start slow and do 10 to 15 reps.

Stiff Leg Dead lifts

These are also done with dumbbells. Stand with your feet shoulder-width apart, and hold the weights in front of your thighs with arms straight. Bend at the hips, and lower the weights down toward the ground. Stop when you feel a strong contraction in your hamstrings and butt, and bend back up to the starting position.

Related content:

Best Exercises To Decrease Your Butt and Thighs

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