►►http://howtoreduceweightloss.com/biggerbutt◄◄Exercises for a Slimmer Buttocks Area | Slim Workout Butt
While you may want tight, toned and firm buttocks, you may not know what to do to develop these muscles. Attractive buttocks may make others envious, but there are more important reasons for exercising your buttocks. The three major muscles that comprise your buttocks, the gluteus maximus, gluteus minimus and gluteus medius, are responsible for helping move your trunk, legs and hips, and they are critical for helping you stabilize your body. By exercising these muscles, you can make your rear end firmer and more shapely while keeping your body healthy and ready for activity.
The Squat
"Single best exercise for strengthening, toning and shaping the thighs and butt." This move focuses much of the resistance directly on your buttocks and thighs, while helping strengthen your back and core areas. Begin by standing with your feet shoulder-width apart and place your hands on your hips. Lean forward at your hips while simultaneously bending your knees. Be sure to keep your back straight throughout this exercise. Keep your eyes focused straight forward and bend down until your thighs are approximately parallel to the ground. Use the muscles of your buttocks and legs to return to the starting position. You can increase the resistance and effectiveness of this exercise by holding a barbell on your upper back and shoulders or by holding a dumbbell in each hand. Be careful with this exercise, since it requires practice to perform using heavy weight.
The Lunge
This exercise works your butt and the front of your legs simultaneously. It can be performed using only your body weight or a dumbbell or barbell for resistance. Begin by standing erect with both feet about shoulder-width apart. Step forward with your left leg while keeping your body weight aligned with your left ankle. Bend your left knee until your shin is directly above your ankle, but be sure that your knee doesn't go any farther forward than your front toes. During this lunging motion, your back leg will bend slightly, but be sure that your knee doesn't touch the ground. Pause for a second at this point. Use the muscles of your thighs and butt to return to the standing position and repeat using your right leg.
Hamstring Curl
Lie down on a leg curl machine and place your ankles under the padded resistance bar, while making sure that your knees are below the support bench. Once you have the right amount of weight selected, grab on to a support or the bench and curl your legs by bending your knees and bringing your ankles toward your buttocks. Pause at the top of the exercise and consciously squeeze your buttocks muscles. Repeat for the desired number of repetitions.
Single Leg Kickback
Kneel down on the floor and place your hands on the ground in front of you so that you are in a crawling position. Be sure that you keep your back straight and lift your head until your eyes are facing forward. Lift one leg off the ground while keeping your knee bent and continue lifting your leg until your foot is higher than your head. Your thigh should be in line with your upper body. Repeat for the desired number of repetitions while using both legs.
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Exercises for a Slimmer Buttocks Area | Slim Workout Butt
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