The perfect booty. Songs have been written in its honor, plastic surgery has been used to enhance it, dances have been created around it. Yet, for many of us, it remains beyond our reach. How can we get this thing, so elusive, yet so desirable? Women of today want that perfect butt, and, these days, they want it sculpted, shapely, and defined. Gone are the days of “turn to the side and disappear.” Women are seeking roundness, and lift, and firmness, and exercise is a step in the right direction. Read on to find out how to get toned, defined glutes.
Before You Start
Before you begin to knock yourself out in pursuit of the perfect booty, you should know, it may not be fully attainable. According to the fitness trainer, Jonathan Ross, fat cells the body deposits around the thighs and hips are less responsive to exercise than other parts, but, “Progress is still possible. It just takes a lot of i- dotting and t- crossing when it comes to nutrition and exercise. ” Here are some great exercises to help you dot the I’s and cross the t’s.
This is one of the most widely expert recommended exercises for hips, butt, and thighs. Stand with your feet parallel, a shoulder’s width apart. Lower your hips slowly, making certain your knees do not extend past your toes.
If squats get too routine, variations are almost endless. Michele Olson, Ph.D., says, “I like plie squats to really work those deep rotator muscles.” You can do these by starting with your feet more than a shoulder’s width apart and your feet turned out. Squat, keeping knees over the ankles and press down on feet, squeezing glutes, until you return to a standing position.
Start with feet parallel, a hip’s distance from one another and take a big step backward or forward, lower your body slowly, bending both knees, no further than 90 degrees, making sure your front knee remains aligned over your front ankle. Bring your feet together and repeat.
This is a great exercise for the lower back as well as the gluteus. Just lie on your back with your knees bent and feet planted on the floor, a hip’s width apart. Peel your spine off the floor slowly, starting at the bottom, moving one vertebra at a time, tightening the backs of the thighs and glutes until your body forms a diagonal line from your knees to your shoulder. Return to the starting position, one vertebra at a time.
You’ll need a weight bench or step for this one. Whichever you choose, step one foot on top and push through flute and top of leg, using your muscles to lift the bottom leg and tap the bench. Lower and repeat using the same leg.
Hip/ leg extensions involve reaching your leg behind your body to work your gluteus. Extend your leg behind your body using a carefully controlled motion and keep the core stable. Repeat 15 times, for three sets, and then switch legs.
Are you exercising your gluteus this summer? Let us know what you’re doing to get that shapely bod!