A tight toned butt is on every woman’s wish list. However, performing hundreds of squats every day isn’t enough to raise your derrière and give you significant results. The gluteal region consists of three sets of muscles that must be toned in order to lift your butt, shrink your hips and stop unsightly jiggling. The following butt workout for women consists of nine moves that will work all aspects of the gluteal area.
– See the LUNGE Anatomy
Lunges are a terrific exercise for strengthening the gluteal muscles, and also the upper thighs. Adding extra weight with dumbbells while lunging can help enhance your results by toning these muscles more quickly. Stiff legged deadlifts work the muscles in the back of the legs and up through the gluteal region.
The key to getting results from this move is to maintain proper posture and not let your spine sag or arch. Lateral thigh raises on the floor work the outer thighs to help tone and tighten the hips and sides of the butt. Cable and machine adductions work the sides of the glutes and the outer thighs. Another form of this move is hip adductions on the floor, which uses the weight of your leg instead of the resistance of machines to tone your muscles. Hip extensions on the floor work the main muscle of the butt to provide you with a rounder shape and extra lift. Bridging is another effective move that works the back of the legs and all areas of the glutes.
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1. Lunges – Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings. A long lunge emphasizes the use of the gluteals whereas a short lunge emphasizes the quadriceps. The lunge is a basic movement that is fairly simple to do for beginner athletes.
2. Lunges with Dumbbells – A lunge can be performed using bodyweight alone. However, weight trainers may seek to increase the difficulty using either dumbbells or kettlebells held in each hand, or a barbell held atop the neck and shoulders. Grip strength may be an issue with the dumbbell lunge so practitioners may prefer the barbell lunge.
3. Stiff-Legged Deadlift – Deadlift refers to the lifting of dead (without momentum) weight, such as weights lying on the ground. It is one of the few standard weight training exercises in which all repetitions begin with dead weight. The stiff-legged deadlift or Romanian deadlift is a variation whereby the knees are only slightly bent and not moved during the exercise.
4. Lateral Thigh Raise on the Floor – Primary muscles worked gluteus medius and minimus, tensor fascia lata, hip rotators.
5. Cable adduction – According to Aaron Brooks, a biomechanics expert and owner of Perfect Postures, “With the cable hooked to your right leg, balancing on your left leg, you’re engaging your core, working the adduction or abduction, and the leg you’re stabilizing—you’re getting a tremendous amount of strength in that leg,”
6. Machine Abduction – The adductor machine primarily targets your three adductor muscles: the adductor brevis, longus and magnus. It also activates your gracilis in your inner thighs and your pectineus or hip flexors.
7.Hip Abduction on The Floor – the leg or hip abduction exercises lift your leg out to the side and away from your mid-line. You can perform side leg raises without equipment and still receive their full benefit.
8. Hip Extension on the Floor – The hip joint extends through the synergistic working of the hamstrings, gluteal muscles and extensors, with support from the muscles of the lower back.
9. Bridging– Many variations of this exercise are employed throughout the world, most commonly the balancing of the body on the head and feet. Hands are occasionally used instead of or along with the head. It is effective in improving lower back strength and the gluteus maximus.