subject: Butt Exercises- Lift, Tone, and Firm Butt [print this page] Butt Exercises- Lift, Tone, and Firm Butt
It is well known that the "buns of steel" that eradicated the state years ago. Through assurance of a firmer behind in little to no time, that butt exercise plan in little time proved itself unfeasible for the mass of American people. Similar products have been introduced but none of them had a lasting impact on the gluteus muscles. If something, our national butt status has shifted from out of shape to embarrassing one. It's important for both men and women to have firm and toned buttocks and it can be done if one knows the appropriate butt exercises. There are three basic and most important butt exercises to build up your gluteus at a fast pace and give you those strong and hard buns that you have always required.
The first of these three exercises to strengthen the gluteus is named as "lunge."The exercise is explained as: take a barbell with weights and place it across the shoulders or hold a dumbbell in each hand and lunge with one leg, bending at the knee. The other leg remains at a standstill. Be certain to keep control over your body both as you lunge, and while you return to standing posture.
If you simply drop your weight into the lunge that will cause too much pressure on your knee and would ultimately result in an injury. Start with lighter weight, maintain control, and focus on both your gluteus and hamstrings (the back of your upper legs), and you will see immediately how powerful these butt exercises to make stronger your gluteus really are.
The second exercise is known as "squats." This is one of the most basic movements in nature; however, many people still do not find it easy. Start this exercise with lower weight as you did it in the first exercise - smooth body weight, if required - and take it slow and simple. Stretch your feet out in order to have a fine balanced position, and lower your butt downward while retaining a straight back with head and eyes facing straight ahead. Squat down until you feel the strain on your upper thighs (quadriceps), and your buttocks, after that push with your thighs until you come back to standing position. This exercise will strengthen the gluteus that will not only make your backside stronger but will add power to muscles and upper thighs as well.
The last exercise is leg curls. You have most likely seen the equipment that majority of the people use for this exercise in local gym or on TV. It consists of a simple bench with a curling accessory (attachment) at one end. You stretch out on your stomach, and pull the weight of the accessory towards buttocks by using only hamstring muscles. This exercise strengthens the gluteus and it can be performed with different weights on your ankles if you don't have the leg curl machine.
With all of these three exercises, you will have the ideal practice to give your legs and gluteus with more strength, as well as better tone and a more gratifying shape. By using the lunges and squats, you can overall strengthen the thighs and gluteus, and concentrate on the leg curls to build up the hamstrings that join. These three exercises when performed together will make your ideal "buns of steal".
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