Basic Butt Building Exercises

Basic Butt Building Exercises

29-06-2017
 / 4.7
Please log in to rate this article!

Dear Ladies, It’s high time to forget about sitting on the adductor/abductor machine reading your magazines, and start doing exercises which actually make sense as they shape your legs and glutes really efficiently. Are you ready? Let’s dive in!

One of the sexiest parts of the body

As we all know, each of us has a different body type. While the luckier ones have beautiful butts by default, others struggle for years to get beach body ready. There aren’t many woman who are satisfied with their butts. This part of the body is in constant need of refinement. Most of us agree with this, even those of whom you’d never think if you look at them.

No wonder. One of the sexiest parts of a woman’s body is her butt.

Bearing this in mind, it is quite sad how many of us have a wrong approach to this issue. Because a shapely butt is nothing else but muscle. Pure muscle. What’s more, not a weak one compared to the other muscle groups. So, if you want to make it hard, you must train it hard. If you are trying to shape your butt while relaxing and chit-chatting, you are deadly wrong. You better accept it: to carve your butt nice and round, you should do painful and exhausting exercises which will make you sweat for real.

One more important thing to remember: since the glutes are muscles, ensuring the sufficient amount of protein is also of outstanding importance. Remember: muscles are made up by proteins. If you don’t eat enough proteins, your muscles, including your glutes, won’t develop. Doing so, you should not expect your butt to be round.

Now let’s see the most effective exercises for shaping your butt. Every time you work out for your lower body, choose three or more of these. To achieve results, you should be consistent. As always, the key to success is regularity!

Squats

Squats are great exercises to work the gluteus maximus. You might do it with dumbbells in both hands or with a bar on your shoulders. The latter version is more preferable. However, in this case, you should have an aid standing behind you, unless you put only tiny weights on the bar. By varying leg positions (wider or narrower stance; feet looking ahead or outwards) you can vary which parts of your leg muscles should work harder. If your feet are closer to each other, your quads will work harder. The larger the distance between your feet, the harder your hips and then, your glutes will work while squatting. You should always have somebody to supervise the performance of the exercise to make sure you are really working for the muscles you actually want to shape. You can achieve similar effects in a gym on the leg press machine.

Make sure your back remains straight throughout the whole motion range. Go as deep as you can, with your thighs below horizontal level, while keeping your back straight at the same time. If your ankles are not flexible enough, use heel lifts (2 small weight plates or planks). By looking in front of you slightly above eye level you can make sure your back remains straight during the exercise. Never bend forward, as there is a high risk of back injury.

Lunges

Lunges also target the gluteus maximus, among others. Let’s see some variations:

  • Lunges
  • Walking lunges
  • Alternating lunges
  • Side lunges

Read our previous article on the proper performance of lunges. Grab two dumbbells by your sides, comfortably. Step forward with one leg. Bend both of your knees and lower your trunk vertically towards the ground. Make sure your knee does not get ahead of your ankle on your front leg. Your other knee should touch the ground. Return to the starting position. Then, you can go on to the next repetition.

Hip lifts

This is the exercise which will make your hamstrings and glutes burn like hellfire. OK. This might not be the funniest thing on earth, but you better take a liking for this feeling. Lie on a step bench (or on your bed, if you work out at home) with your face downwards so that your hips are at the edge of the step bench and your legs straight on the ground, with your toes in a relaxed position. Flex your glutes and hamstrings and lift your legs straight until they get in the same level with your hips. From this position, lift one leg higher first. Then, repeat with the other leg. It’s similar to the leg movement of freestyle swimming. Do 3x20 reps for each leg. If you are skilled, you might use ankle weights or a rubber band as well.

Deadlifts

The deadlift is a great exercise for training the hamstrings, the glutes and the lower back. However, proper performance is very important! Start by standing in a shoulder-wide stance. The weights you are using (bar or dumbbells) should be close to your ankles. Keep your back straight and your abdominals flexed. Bend forward from your hips and lower your upper body until you reach the weights. Flex your glutes and go up to a vertical position. Always remember to keep the weights close to your legs throughout the whole motion range, and bend your knees just a little bit. Do 3x8-12 reps.

Step your butt shapely

On low intensity levels the stepper will only work your glutes through normal steps of full motion range. I’m pretty sure you have seen a lot of girls tiptoeing while leaning on the stepper, haven’t you? This won’t bring any results. You should feel your whole bodyweight on your heels at each step. The advantage of full steps over mini steps is that your legs and glutes, as well as your cardiovascular system will have to work much harder. Yes, this is definitely a bigger challenge, but this is exactly what we are aiming for: higher pulse=more calories burned=more weight loss. If you find your butt has gotten bigger because of stepping, you should rather suspect that you eat more than you should. The stepper and the treadmill (walking with the inclination set high) will make your glutes round and tight. Start with 20 minutes 3 times a week. If you wish for spectacular results, increase it to 30-45 minutes 5 or 6 times a week.

And, last but not least:

  • If your butt is flat, not round enough, you should stack muscle mass on it, which will give it shape. You better accept that you should eat a little more than usual. However, I definitely not recommend junk food for this purpose; you’d better eat more of the clean foods.
  • True, the shape of your butt partly depends on your genetics. However, you can achieve spectacular results once you start working out for it properly.
  • There are no “wonder exercises” which would shape your butt without any effort. The key to prettier and rounder glutes are consistent training and clean eating (with a sufficient amount of protein).


Related articles
Beginner Split Routine for Women
This kind of split routine is the first step towards high intensity workout. Intensity is not that high, but it is significantly higher than in the case of a ba...

Ask your question about this article here!

You can ask questions after registration and login!
Please log in!

There are no comments


My cart cart
Your cart is empty
Recommended for You:
Loading...
Suggested readings:
Training During Canicular Days – 4 Golden Rules
Life goes on. We know that many of you work out as usual, even in these unbearable canicular days. However, it is good t...
A new boost to the pectorals!
Here you can find tips about training pecs in an “unconventional” way, and that might just be the thing to make your che...
Fructose (fruit sugar)
Fructose is listed as ‘fructosum’ in pharmacopeias, it is also called ‘fruit sugar’, and can be found primarily in veget...
Visit Shop4builders.co.uk on ShopMania
Latest articles
Diet Basics: How a Diet Plan Should Look
For ladies, weight loss is a permanent dilemma: what can you eat and what should you avoid in a diet? What are the diet ...
Beta-alanine
Β-alanine (C3H7NO2) is a non-essential amino acid. In fact, it is the only beta-amino acid that can be found in nature. ...
Beef protein
We can definitely say that beef protein is the most important milestone ever since the designer versions of whey protein...
Shopbuilder Ltd. · Mérey str. 17 HU6722 Szeged, Hungary · Phone: +36-20-900-0864 (Monday-Friday: 9-17am CEST) · E-mail: shop@shop4builders.co.uk
Privacy Policy · VATID in UK: GB 220 4123 73 · Online Dispute Resolution
441 ms