Use these exercise to get a toned butt
While men in fitness spend their times being obsessed by abs, women tend to have almost border line obession about their butt and shape of legs. As you might know from your own experience, simple exercises like butt squeezes doesn’t work like the magazines suggests. Well, it’s not like you can fault them, editors often screw up good articles without even knowing. So in this article, I am going to show you how to build a Jealous worthy rear…
Before we discuss the exercises, let me tell you something very important. Glutes often have lots of muscles and fat which is why it takes efforts and time to get them in shape. That’s also the reason simple exercises like butt kicks, or butt squeezes doesn’t work. Think of it like “Flexing your biceps to build biceps”, it doesn’t work.
You need 2 important components in your exercises.
1. Weight
2. Intensity.
That’s why the exercises I am chosing requires barbell or kettlebell as the only equipment.
1. Barbell Squats – This is one of the best exercise to build glutes maximus. Start with lift weight and Have a trainer check out your form. Vary and experiment with the width between your feet. Narrow width will work on your quads and wider width with work on your behind and hips.
I do not recommend using leg press machine. It takes away and cheats on the exercise. Squat will also work on your core, back (somewhat).
2. Deadlift : Again this is one of the bread n butter exercise for building a strong body. This one works on your hams, butt and lower back like nothing other can. Again like with squats, this exercise need a trainer to check your form initially.
3. Dumbell lunges : Take a decent paid of dumb bells and get ready to lunge. There are 3 forms of lunges you can use
1. stationary
2. walking lunge
3. side lunge (on around 45 degree)
4. One arm Kettlebell swing : Now this is really one of my favorite exercise. Why? because this single exercise can give you many benefits like working on your legs, butts, lower back, abs, building your stamina and cardio. Can you imagine a better exercise than this?
If you are new to the swing, you can opt for double arm swings, but I highly recommend to get into one arms ones.
Now this exercises works best using EDT escalating density training. But talking about EDT is out of scope of this article right now. You can google charles staley to learn more about EDT.
Now if you look at the above 4 exercises, You have lots of option to create workouts with. If you just add things like Handstand push ups, pull ups and clean and press, you have your whole body workouts ready to do. Like I said earlier, Deadlifts and Squats are bread and butter of the any good workouts. if you are missing those in your workouts, you are not working out. PERIOD.
Leave a Reply