The truth about our bodies is that the shapes and sizes of our 2,000 parts (and yes, this includes our butts) are, for the most part, genetically predetermined. What this means is that despite the thousands of “butt crunches” and “butt flexes” that we do at the gym day in and day out, mom and dad’s oversized derriere may be holding us back. On the other hand, if your mother and father both fit into a slim pair of Levi’s throughout their glory days, you may already have the full and tight buns you desire. The good news is that with the right training and proper nutrition people can turn even the flabbiest behinds into true buns of steel.
Like every other muscle in the human body, the muscles in our butts need time to recover and build. Therefore, doing one butt exercise after another, day after day, is the least effective way to develop genuine buns of steel. Many beginners found in the weight room tend to believe that more training equals better training, which could not be further from the truth. An effective butt training routine requires just five simple exercises performed 3 times per week to get you well on your way to having the tight, firm butt you have always desired in just 30 days.
Exercise 1: Squats – Perform this butt-wrenching exercise using either dumbbells or a universal barbell to create the resistance required to build lean muscle. Hold dumbbells at your sides or position a weighted bar across your shoulders and squat down in a controlled motion until your thighs are parallel to the floor. Lift up from the legs to a standing position as fast as you can and count these two motions as one repetition. Do four sets of eight repetitions three times per week, alternating between training days and rest days. A good way for beginners to start is by training on Mondays, Wednesdays and Fridays. If squatting is too intense for you, which is normal for beginners, try using a leg press machine, keeping your feet further apart to target the butt area.
Exercise 2: Lunges – This is the bun-sculpting exercise Jessica Simpson used to fit into her skin-tight Daisy Duke shorts in the movie The Dukes of Hazzard. There are several different types of lunges, including walking, alternating and side lunges, but for now, we will stick with the classic, stationary lunge. Hold two dumbbells at your sides, and from a standing position bring one leg forward, bending both knees so that your back leg is almost touching the floor. Reverse this motion to get back to a standing position and count it as one repetition. Perform this exercise for four total sets of 12 repetitions, or two sets of 12 reps per “forward” leg. Remember to first do a whole set with one leg and then continue with the other leg.
Exercise 3: Flutter Kicks – Also known as hip extensions, flutter kicks are another great way to develop undeniable buns of steel. First, lie face down on a platform with your hips on the edge so that your legs are straight out and your toes are resting lightly on the floor. Lift both legs until they are off the floor and at the level of your hips, holding them in this position briefly. Lift one leg higher than the other and alternate this motion, mimicking a flutter kick performed in water. Do three sets of 20 repetitions for each leg.
Exercise 4: Deadlifts – Coming in at a close second to squats as being the best full-body workout, deadlifts are an excellent way to train your hamstrings, butt and lower back. Form is critical for this exercise, and practice makes perfect. Stand with your feet hip-width apart with a barbell resting on the floor close to your toes. Keeping your back flat and abs in bend forward from the hips and lower your torso to reach the barbell. Lift up from the floor using your lower back, legs and abs while squeezing your butt to rise back up to a standing position. Reverse this motion back to the floor and count this as one repetition. Perform the deadlift for three sets of 8-12 repetitions.
Exercise 5: StairMaster – Stepping on a StairMaster is a great way to tone your butt and build muscular endurance. Feel your body weight as you step down through the heel of each foot and complete full steps, as opposed to mini steps. Start by climbing for 20 minutes, 3 days a week on the same day of the rest of your butt training routine. Add one minute per session until you have reached 45 minutes per day and train on Mondays, Wednesdays and Fridays.
Incorporate these five butt-building exercises into your workout routine and reap the benefits of sexy, rock-hard buns of steel. Remember that consistency is the name of the game and try not to get discouraged too quickly. Stick to this plan and soon you will be wishing bathing suit season were a year-round occurrence.
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