3 Great Exercises For the Butt

in Exercise

Getting a better bum can be hard work as so many of use sit in offices all day then in the car on the way to and from work and then sitting on the couch watching TV or reading a book because we have worked so hard in the office all week. Exercises for the butt are essential to start doing when you are in this situation or similar because we do not use our gluteus muscles for such long periods we lose all definition and tone and it is also a place the body naturally looks to store fat too!

Some quick and easy ways to get your bum moving (literally) that can be done anywhere follow

1. Standing clenches
Stand with your feet hip with apart and relax into a comfortable position. After this simply clench your buttock muscles together hard and hold if for about 2 seconds then release. Continue to do this for a minute or so, you may feel a but sore but this is ok especially if you have just started as you body is now realizing it must build proper muscle there. You can do this in the office or at home very easily and can even do a version just sitting in your seat. Do this a few times a day and you will start to see differences.

2. Lunges
Stand again in a relaxed pose then swing one leg forward quite far ahead ... a lunge like a fencer might do. Then balance in this pose and lower your trailing legs knee to the floor so your shin touches the ground and then raise from that position swinging the trailing leg forward into a new lung and lower the new trailing leg's knee to the floor and repeat. Make sure you are clenching your gluts as you do this as it will help keep your balance and will give you the best workout results.

3. Gluteus Kickback
Get down on your hands and knees with your head raised looking forward. Raise one of your legs up behind you so the foot goes above the head until your knee is at the same altitude as your bum which means it should be horizontal to your body. Hold it there for a few seconds then slowly lower it down squeezing that legs bum cheek very tightly. Repeat for the other leg and keep doing this fro a few minutes.

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Roger Cienna has 1 articles online

As you can see exercises for the butt involve a lot of clenching! However the angles you do this at and many other factors will help you tone that bum into a sexy behind that turns heads. However there is a lot more to achieving the figure you want than a few exercises, you also need to get rid of the layer of fat that will conceal these muscles which can be even more difficult and fad diets do not do the trick. For more information on how to really workout your bum and change your body into a fat burning machine to show the curves and muscles properly click below.

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3 Great Exercises For the Butt

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This article was published on 2010/03/31