September 17th, 12:35am September 17th, 12:35am daniel
Tight new skinny jeans – almost everyone want to have a perfectly shaped butt in them. If you want to target your glutes, you must start practicing the following exercises in your weekly routine:
This is an excellent dynamic exercise which actives the glutes and is a great cardio workout at the same time. You can fist start with a lower platform at first until you get comfortable with the move. When you are in better condition, take a platform that is a big higher that your knees. First step on the platform with one foot, raise the body up, then bring the knee of your leg up as high as you can. Finally, step back down. If you want the exercise to be more difficult take some small weights in your hands while practicing it.
Rear Leg Lifts
First, take a position on kneeling your knees and forearms. Next, lift one leg off the floor and push the foot towards the ceiling. Alternate between the legs bringing the leg back under control. If you want to add some difficulty to your exercise take some ankle weights.
Lie on your back with your feet on the ground and your knees pointed upwards. You should then raise your but so your feet, shoulders and head are touching the floor. You must push your hips as high up as you can and squeeze the glutes hard at the top of the move. If this becomes easy for you, you can straighten one leg and push off the other at the same time. You can also take some weight and put it your ab.
You should only use your bodyweight while doing squats. You must go lower as you can but remember to keep your back straight. The glute is activated at its maximum. You can increase difficulty with a weight in front of the chest, or you can do one legged squats. Flexibility will be improved as well as overall core strength.
Take a position with your legs a couple of feet wider than shoulder-width apart. Then shift your weight to one side as you squat down on that leg, but you must keep the other leg straight. When you reach the bottom position, point the toes of the straight leg upwards. Repeat the procedure on the other side. This exercise is great for improving flexibility, while your but and legs do some serious thing.
Take the kneeling position, then raise one leg to the side. If you want a tougher exercise , rotate from the hip and make small circles at first and then wide swooping circles. This exercise is great for opening up the hips, also for improving mobility and strengthening the glutes.
Sit on the ground with a bench directly behind you. Take a weighted barbell over your pelvis. The discomfort will be reduced if you use a pad between your body and the bar. Roll the bar directly above your hips and lean back against the bench in a way your shoulder blades are near the top of it. Start to extend your hips vertically. You should support your weight by your shoulder blades and your feet. The extension should be as far as possible. Repeat from the starting position.
Take a wide stance and point your toes outwards. Bend your knees slowly in the direction of the toes. Stand up slowly, once you can no longer see your toes.
Side Leg Lifts
Lie on your side and lift one leg up. Then bring the leg down slowly. Turn on the other side and repeat the same procedure. This is a great exercise for the smaller muscles of the legs and the glutes.
Lay on your back on the floor. Raise your hips to the ceiling but remember to tense up your glute muscles. Hold like that for 3 seconds. Repeat the procedure.
Lie flat on your back. Raise your legs off the ground. Push one leg up as you lower the other down. Alternate them like this as long as you can. You will improve your glutes and abs.
These are the great exercises for a great butt. But you should not forget to exercise other parts of your body. With 3 sessions a week you will improve your condition and have some excellent curves.
Stand straight and open up your normal stance about a foot or two beyond shoulder-width on both sides. Squat down as if you were going to sit in a chair. You should keep your tights parallel to the ground. You will feel some burn and must not give up. Hold this position as long as you can. For beginners the limit should be 15-30 seconds, but increase this period continually. This is a great exercise if you want to build some strength and size in the thighs and glutes.