Most of us aren’t happy with our rear ends. Fortunately proper cardio and weight training exercises can do wonders for your backside. To help you get the buns you desire, about.com lists down the best butt exercises:
Squats are one of the best exercises for the butt, hips, and thighs. There are many different forms of squats. One of them is the chair squat. To do this move properly, you need to stand with your feet hip-width apart, and then squat. Keep your back straight, abs in, and knees behind your toes. Allow your butt to lightly graze the chair, and then squeeze your butt as you stand yup. Do 2-3 sets of 8-12 reps. Add weights to increase intensity.
Lunges are the second most effective butt exercise out there. Lunges work several muscles at once. On the front leg, you put your glutes and hamstrings to work. On your back leg, you work your quads and calves. What’s great about lunges also is that there are several types to choose from.
Side to side lunges
Wheel lunges (front, side reverse)
Step ups basically entail placing one foot on a step or platform and push through the heel onto the step. If you use a step that’s high enough, you’ll give your glutes a good workout. Remember to keep your knees bent at a 90 degree angle or less to be safe.
Another trick to get the most out of step ups is to focus all your weight on your stepping leg. This means you’ll have to lower down gently until you’re barely touching the toes of your other leg to the ground.
Hip extension put the largest muscle group in your body to work – the gluteus maximus. When performing hip extensions, your can use ankle weights or you can hold a dumbbell behind your knee, to add intensity. You can also deviate from your typical hip extensions move by lying with your hips and torso supported by a ball, your hands on the floors, and your knees bent. Squeeze your glutes to bring your feet straight towards the ceiling.
Deadlifts target the hamstrings, butt and lower back. However, you should demonstrate the proper form when doing this move to get the most out of it. For those who have back problems, consider doing other exercises.
To do the one-legged deadlift, take a small step back with your left leg, lightly resting on you toes. With your weights in front of your thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat and make sure you maintain the contraction in your abs to protect the back. Squeeze the gluts of your working leg to rise back up. Perform 2-3 sets of 8-12 reps.