10 best butt Exercise
by Raphael Calzadilla, BA, CPT, ACE
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5. Smith Machine Rear Squat -- I prefer free weights , but for safety reasons, a Smith machine will work just fine. Place the bar across the back of your shoulders. Be sure it's not resting on your neck. Your feet should be shoulder-distance apart. Lower the weight, keeping your knees behind the toes at all times. Think of sitting back into a chair and contract the glutes on the lowering phase. Stop when the knees are at a 90-degree angle. Return to the starting position and repeat. Inhale while lowering the weight, and exhale while returning to the starting position. Do not let the knees ride over your toes (you should be able to see your feet at all times), and don't arch your back.
6. Cycling -- Riding a bike is great for your glutes, hips and thighs Get your glutes involves by leading with your heels when you push down on the pedals. On the upswing, pull up on the pedal (providing you've got foot straps) to make sure you're using every part of your legs during your workout. For brief periods, lift your butt off the seat and slowly pedal as you contract the butt.
7. Stepmill -- This is one of my favorite cardio exercises, and it works the glutes with absolute precision. This machine is not to be confused with the Stairmaster. The stepmill actually has revolving steps and is extremely difficult. When I go into the gym these units are always available, and the elliptical machines are unavailable -- what does that tell you? Yep, it's hard, but it will turn your butt into a J-Lo look alike.
8. Running I've never trained a female who didn't get a smaller butt from a running program. If you have excessive body fat to lose, then this may not be your best bet because of the stress it places on the knees. However, a gradual program works great for those who have less then 25 pounds to lose. Try to build to four days per week for 30 minutes, and remember to invest in high-quality running shoes.
9. Leg Press/Feet High -- It's amazing what a simple change of foot positioning can do. Try the leg press with your feet placed high on the platform. This simple change of positioning will activate the butt and hamstrings as well. Lower the weight until you feel the glutes contract. You'll definitely feel this one.
10. Ankle Weight Butt Blaster -- Get on the floor on your hands and knees. Relax your shoulders and find a neutral spine with your head
at a natural extension of your neck. Extend the left leg up with a 90-degree angle at the knee. Your foot should be parallel with the ceiling. Contracting the glutes, push your foot up toward the ceiling. Stop when your leg is at a full extension from the hip, maintaining the 90-degree angle at the knee. Return to the starting position. After completing the set on the left side, repeat on the right side.
Whether you're a beginner or more advanced exerciser, incorporating some of these exercises into your program and remaining consistent with your eDiets nutrition program will grant you access into the world of tight tushes.
As always, check with your doctor before beginning any exercise program.
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