A healthy body is important not just because it looks great but because it makes you feel good, gives you confidence and frees up your mind to achieve great things in life. We feel better in relationships when we have good body image, we do better in our studies when our skin feels good. The earlier we start a good routine of keeping ourselves fit, the more likely we continue well when we grow old and therefore enjoy great health and vitality.
Today, we take a look at butts and butt exercises! It doesn’t matter what we are starting with, our rear ends always needs attention, especially these days when we spend so much of our time simply sitting on it, at school, at work, watching TV, using computers, and driving cars.
So the first thing is to get off your butt and start walking. Walking is the easiest way to get started with. Walking exercises so many muscles and gives us a good cardio-workout. Walk to your school or college, walk to the shops rather than taking car. Stroll with the dog. Maybe join a walking club and push yourself little bit more. You will notice the difference. You will have toned legs and a firmer butt. The recommendations for adults is 30 mins a day and for children at least 60 mins. But more is always better!
It is important to keep the whole body and mind fit but sometimes we may need to target one particular area like butt a little more. Especially if we have been doing a job for many years that involves sitting a lot, or we have spent years ferrying our children to and from schools and all that sitting has taken its toll. We may also have a genetic predisposition to a slightly larger butt and so may have to target or give that area a little more attention than usual.
There are many exercises that target the Butt and all the muscles that make it up. The most common and effective ones are probably the Step Ups and Lunges.
For this exercise you will need a step, this should be sturdy and about about 6 inches in height, whatever feels comfortable to you and depending on how much exercise you have done in the past. Start with something easy and work up to higher steps. The step should be no higher than your knee height for optimal strengthening and safety. When you’re doing step-ups, keep your back straight and your abdominal muscles nice and tight. The idea is to take a deep breath in and out, steady yourself and then step up on the block, slowly and steadily, one foot first, then bring up the second, then lower the first and lower the second. Remember, for best results, keep your back straight and plant your foot entirely on the step. Keep your movements smooth and controlled. Continue this exercise several times, maybe try 5 to 10 on one side and then switch it; starting with the right foot, and the second set starting with the left foot. These exercises strengthen quadriceps, hamstrings, and as well as the gluteal muscles in the buttocks to help shape your butt. You don’t have to do a lot of exercises to get a good shape going. Overworking your gluteal gives a more muscular look and for those who wish to really add muscle they can increase the height of the step and do a really hard workout.
For this exercise, stand with your feet a little apart, take a deep breath and exhale, then take a large step forward, bending your knee. Your knee should be in alignment with your foot but not go further than your toes and your thigh should be parallel to the floor, Your back leg should be bent but off the floor. Keep upright and push back into the upright position. Repeat this 3 or 4 times. Forward lunges are particularly suited to men.
As womens are built differently than men, backward lunges are more effective and safer for women, and they target the gluteal muscles and the back of the thighs. Stand upright, step backwards with your right leg, bending your left leg, lean forwards with your body, so that your body and extended leg are in a straight line. Take care to ensure your front knee doesn’t go past your toes, bring your hands to the ground. Then push back up to a standing position. Repeat several times and alternate sides.
Lunges can also be improved by using hand held weights but only do this when you are ready.
Stand with your feet apart and squat down, squeezing your buttocks and reaching forward with your arms . Do this several times. Then add the backward lunge position, stretch your left leg back but this time keep your head and body straight and (simple) bend both knees going down and then up. Alternate the leg positions.
There are several yoga based postures and exercises that are also very good for the getting a more shapely butt.
The Dog Posture: Get down on all fours, extend your right leg backwards and your left arm forwards. Hold the position, tighten the buttocks. Inhale and exhale. Then repeat on the other side.
Bridge Posture: Lie on your back, draw your ankles close to your butt. Raise your butt slowly but as high as you can, hold it there and squeeze your buttocks, release them and then lower your body to the floor. Repeat a few times.
Remember to breathe! Breathing is very important. Take deep breaths in and out while you are exercising so that you deliver oxygen to the muscles you are working on. Even when you are not exercising, take occasional deep breaths which will nourish your body, repair any damage and prepare you for future workouts.
At first exercising can seem like a pain, and a pain in the Butt is no fun. Exercising can even feel boring at times, but perseverance pays off. Soon you will find your energy level increasing and you will feel more awake and alive and full of vitality.
★★ Get our FREE Mobile app, Recommended by 80+ Doctors. Stay Healthy! ★★