Exercise, Fitness, Multi Gym, Muscle, women, Workout - April 27, 2014

4 Best Buttock Training Exercises

You want to look as strong, sleek, and sexy going as you do coming, right? Well, that requires creating a backside that is lifted, firm, and extremely pleasing to the eye. How do you achieve such a thing?

By adding these four training exercises to your fitness routine:

Hip lifts. Lie on the floor on your back with your knees bent and your arms at your sides. Slowly lift your hips off the floor until your body is straight from your shoulders to your knees, contracting your buttock muscles as you go. Hold for two seconds and then lower your hips to the floor. Do three sets of 8-12 repetitions.

Horse kicks. Get on your hands and knees like a horse that is standing in a stable. Then, slowly kick one of your legs back and up as if you are trying to strike something that is about hip height before lowering your leg back to the starting position. Repeat with the other leg. Do three sets of 8-12 reps per side.

Squats. Although squats work your thighs and hamstrings, they also do amazing things for a strong, defined backside as well. Stand with your legs shoulder width apart and squat down as if you’re about to sit in a chair, making sure your knees don’t extend forward more than your toes. Return to the starting position. Do three sets of 8-12 reps. (For advanced squats, you can also do single leg squats or use dumbbells for a greater effect.)

Plie. Get in touch with your inner dancer by standing with your feet a little further apart than shoulder width, toes pointing out and to the side. Lower down into a squat, keeping your back straight and your spine aligned from your hips to your head. Return to the starting position. Do three sets of 8-12 reps.

Perform these four exercises regularly (like 2-3 days a week) and you’ll have buttocks that will make people talking behind your back a welcome event!