subject: Effective Exercise for Your Buttocks [print this page] Most of us are not happy with our buttocksMost of us are not happy with our buttocks. They are small, too big, and too saggy. But we need not to worry because there ways to solve this aesthetic problem. With the right nutritional diet, right exercise you are surely going to achieve the desired buttocks.
Walking
You can do this anywhere and it is very easy to perform with no equipments, no monetary issues involved. If walking up hills, the target muscles are your glutes.
Step Ups
Step ups are another great exercise for the glutes. To perform this, rest one foot on the step or a platform and move forward through the heel to lift the body up, your knees is at about a 90 degree angle. Concentrate all your weight on the working leg. Lower down gently and concentrate on the stepping leg.
Lunges
This is a challenging exercise because many muscles are involved. On the front leg, the glutes and hamstrings are involved and on the back of the leg, the calves and quads.
Kickboxing
This is an excellent exercise for the whole body, including the hips glutes and thighs.
Biking
Riding a bike is a great exercise for the heart and the muscles of the body.
Running
This form of exercise is equally accessible with walking. Running is easy to perform, easy to learn and very effective especially if done regularly in an up hill slope. It targets the butt and it is also good in burning calories if you are trying to loose weight.
One- Legged Lifts
Another great exercise particularly targets the hamstrings, lower back and butt. Do not perform this if you have problems on your back.
First, you must move the left leg back just a bit, slightly resting on the toe. The weights in front of the thighs incline the hips and slowly lower the weights till your flexibility permits. To protect your back, keep your abs contracted and maintain with a natural arch.
Hip Extensions
This exercise aims the gluteus maximum, the largest muscle in the body. Simply just extend your hips. For added intensity place a dumbbell or use ankle weights behind your knee.
