As you know, we all have been blessed with different body types. some may think the butt (sorry the word is widely used in this article only for fitness topics only) they are a boon (as it looks sexy, of course), while others feel they make the back of the sultry. But keep in mind that it also formed part of the muscle that can be trained up to form what we want, and most preferably sexy!
Here we have written to you some of the butt-building exercise that proved most effective. When you will train this section, you should choose three exercises from the list below. Consistency is the key, then see and feel results.
Squat
This exercise is perfect and proven best to train the gluteus maximus muscle (buttocks). You can add weight by doing squats while holding dumbbells or a barbell in your hand (do not need to be filled load) on your shoulders.
If you choose a barbell, make sure you have a spotter (someone who helps) to keep you, unless you barbellnya mild flavor.
Vary the spacing between the legs to get training in different muscles. The closer the distance between the legs, the quadriceps muscle (front thigh) trained. And when you keep a distance between the legs, you will better feel the exercise more at the hips and buttocks muscles. You should have a personal trainer to check whether your movements are correct. If you go to the gym, leg press machine may be easier to use than doing squats with the bar and the effect is the same.
Lunges
This is another exercise that make your butt muscles. Singer and actress Jessica Simpson in love with exercise lunges when he formed his body to fit the jeans that used the movie Dukes of Hazzard.
As a reminder how to do lunges, here will be discussed about the stationary lunge with dumbbell.
Hold two dumbbells side of your body. Promote one of your legs and keep it straight so that you remain on the balance. Bend your legs and let the dumbbell to bring your body down. At the moment your back knee almost touches the floor, straighten your back leg behind you so that up to the top. Perform all reps alternates between right and left foot.
Hip Extension
This is a great movement to be included in your workout to shape your buttocks. This exercise will make the muscles behind your thighs and buttocks are formed. At the gym bench or bed (if you're practicing at home), face down where the body touches the bed / bench is from head to hips while starting the hips, thighs until your legs outside of it free. Tighten the buttocks and thighs and straighten your legs straight up with the rest of your body. Lift one leg higher than the other and take turns. This movement will be like when you swim freestyle. Perform 3 sets and 20 reps on each leg.
There are still other movements as a variation of this. If the motion had been rising, so that this doing sideways movement of the foot opening and closing again. When you close your legs, make sure his legs crossed. Do 2-3 sets with 20 reps on each leg.
Deadlift
This is the perfect exercise for the hamstring muscles (hamstrings), buttocks and lower back, but the position is very important!
Start by standing and the distance between the feet hip-width apart and your weight in front of the thigh (barbell or dumbbell). Keep your back straight and stomach tight inside. Lean forward from the hips and lower your body until the load reaches the bottom of your front foot. It's time to tighten your butt and ride back. Remember to keep your load close to the foot during the entire movement with a little bending at the knees. Make sure you do not excessively bend the knee. Perform 3 sets of 8-12 reps.
