Want to Sculpt a Round Butt?
You may not have been genetically gifted with a round butt, but (no pun intended) that doesn't make you less worthy of a tight & toned derriere! Welcome to “Booty School” where you will learn how to properly train your glutes and hamstrings. Your reward: that coveted round “apple bottom” that you deserve when you train hard! So it’s time to get it right, get it tight! Don’t be a “Booty School Dropout”; here’s the breakdown:
Basic Anatomy
Your gluteus muscles are the largest, bulkiest muscles on the back of your hips that form your butt; they connect to your hamstrings which consist of three large muscles that run down the back of your leg. When you move, these muscles work together to move and lift your body weight. As your gluteus muscles become stronger, they will sit higher on your backside. Try taking larger steps when walking or going up steps two at a time.
The Power of Lunges & Squats
Don't underestimate the power of lunges and squats as they are among the best exercises for toning up butt muscles. Basically, squats work the upper portion of the gluteus muscle. Remember to perform squats with your back straight and your body lowered no further than a horizontal position from your hips to your knees. Try holding onto a chair or counter top with one hand for support. Tighten your abdominal and gluteus muscles and avoid leaning forward to protect your knees. For an explosive toning leg and glutes workout, try doing 10 sets of 10 on the Smith Machine with a moderate weight. Lunges and Squats will help you get rid of that little pocket of fat between your butt & back leg.
The Butt Blaster
This is one of my favorite pieces of weight training equipment. The Butt Blaster (TM) is a machine that needs no explanation! It is specifically designed to blast fat and tone muscle in your glutes, hamstring, and quadriceps with a controlled movement for total isolation. Try doing 3 sets of 12-15 at a challenging weight for maximum results.
One Legged Deadlifts
Deadlifts can do wonders for your hamstrings, butt and lower back, but you must be exceptionally careful in maintaining proper form in order to avoid injury. To do this move, stand up and keep feet shoulder length apart. Begin by bringing the left leg back just a bit, lightly resting on the toe. Hold free weights in front of the thighs and dip forward from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Try imagining that there is a $100 bill between the glutes that you don’t want to drop when you are performing this exercise. Do 2-3 sets of 8-12 reps.
The Right Kind of Cardio
Don't solely rely on cardio to help you build the round butt you are trying to achieve. You are not doing cardio to lose weight, it's actually quite the opposite - you'll just be doing a little bit of cardio exercise for toning, general wellness and heart health. You do not want to burn off the added butt size with an unnecessary use of calories to fuel your cardio exercise. The best kind of cardio for women who are seeking a rounder butt includes stair-steppers & stair masters but the same result can be achieved by simply climbing stairs in your house or in your office building - multiple times. Some great cardio activities that can help firm up your backside include kickboxing, running and biking in moderation.