One of the most asked questions from women are what are the best butt exercises to firm my butt? This area seems to be a problem area for most women, and if you do the right exercises, you can see some great results.
Here are the 3 top exercises that every woman needs to know if they want a slim and sexy butt:
1. Squats- This exercise not only targets the glutes and depending what position you are in they can activate your upper thighs. To perform a squat you would pretend as if you are going to sit down on a chair, with feet shoulder width apart, knees bent, and hold weights at your side. It’s important to keep your head up and back straight and keep your feet pointed straight ahead. If your feet are pointed outward it may cause your hips to be tight. The deeper you go, the more you feel your glutes activated. Do anywhere from 8-15 repetitions. Another version of the squat is called a pop squat. This is similar to a squat, using no weight. Simply stay in a squat position with knees bent and jump up and pull your feet together and jump out with feet apart and repeat this movement. Perform 15-30 repetitions. To make this more challenging swing your arms all the way up when you jump up and try jumping up as high as you can off the ground. A few sets of these and you will be seeing your butt looking slim and sexy in no time.
2. Single Leg Deadlift- This exercise requires balance. Start out with a lighter weight until you get the hang of it. Stand on one leg, with a slightly bent knee and the other leg off the ground and straight back. Bend at your waist and hold a weight on the same side that you are going down on. As you bend at your waist, make sure the weight is in front of your leg. The idea is to touch the weight to the ground or as close as possible, then come back up and repeat. Perform 8-15 repetitions and switch legs. Since you are doing this exercise on one leg at a time you are actually doing twice the work, which means twice the burn towards a slim and sexy butt.
3. Lunges-These are great for shaping the whole leg all the way up to your butt. You can perform what is called a walking lunge with weights or without. If you are doing this with weights, you would hold the weights by your side and walk. Make sure as you walk you are bending your knee and lunging forward. Keep you head up and back straight. Also, make sure that your knee doesn’t go over your toe. Count on each leg moving forward about 16-20 steps and back, this is equal to 1 set. There are other ways you can perform a lunge. Another way is to do them in place and alternate between each leg.
Doing these top 3 exercises are the most effective for a slim and sexy butt, and also burn a lot of calories. Forget about doing leg lifts, these just don’t produce the results to a firm butt, since they don’t activate the glute muscles as they should. If you stick with these simple exercises you will get results.
Heather Picken, Female Fat Loss Expert, and Co-Founder Of Fat Loss For Women online community. Learn the secrets to the best workouts for a slim and sexy butt by signing up for the fat burning updates and receive your FREE copy of "Blast Cellulite Now"
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