There are many of us who lament that our derrire is too big
, but a large number of women are desperate to add shape to their flat butt. So where to begin? You need to realize that your gluteus maximus (glutes) are large muscles and you have to stimulate them and engage them to get results. Most of us sit all day and that causes your flexors to stay contracted even if you stand up. You need to activate your glutes with exercises that loosen your hip flexors. Listed below are a number of exercises designed to target your legs, butt and thighs. wak up your buns.
LUNGES - You'll achieve the best results if you do lunges every day. This is an excellent exercise to sculpt your butt. If they don't hurt after three reps, you are not doing it right. Increase the reps as soon as you feel comfortable and then add dumbbells during your lunges. Hold the weights to your chest while lunging.
LEG EXTENSIONS - Leg extensions are great for a tight bum. Go down on all fours and extend your leg straight out behind you. Bring your knee up to your chest and then extend your leg out again. Vary this movement by pointing or flexing your toes.
SQUATS - A few minutes of squats a day is enough to shape your behind. As your strength increases, try working up to 100 reps. But remember , don't go deep, squat as if you are sitting down in a chair. You can even use a chair for help.
STAIRMASTER - Running up the steps or using a stairmaster at the gym are a sure way to perk up your butt. Spend at least 20 minutes on the machine and increase the intensity and time as soon as it feels easy.
RIDE A BICYCLE - Biking is a great way to a round bikini bottom. It doesn't matter whether you are riding a regular or a stationary bike as long as you try to exercise at least 3 times a week. Challenge yourself by changing settings to mountain biking up a slope or mountain.
PELVIC THRUSTS - Instead of just lifting your bottom, squeeze the muscles tight, hold and ease back down. Do 3 sets of 20 and you will feel the burn. As you get better lift higher and hold tighter and you will feel your lower abdominal muscles as well.
Make sure to add these to your regular workout routine to help insure a tight, toned derriere.