Posted on March 01 2017
In a human body, the gluteus maximus is the largest muscle. If you are wondering what it is, or where exactly it is in your body, then chances are that you sitting on it right now. Yes, your butt is the largest muscle group in your body. Yet, apart from using it for sitting and walking, not many people use it for any other constructive purposes. As a result, the butt looks very wobbly and out of shape.
If you want your rear to be noticed, then you need to work out those muscles to tone them. The good news is that it is very easy to tone your butt muscles with the help of some simple exercises. You need to do these workouts just two to three times a week, and follow them up with cardiovascular activity such as jumping, rope skipping or running to give you a leaner body. The more toned and leaner your body is, the more fabulous you would look.
Without any further delay, here are 6 easy butt toning exercises for women:
Deadlifts are performed by lifting a dead weight from the ground with your hands. The weight can either be in the form of a weighted barbell or dumbbells. To perform simple deadlifts, hold dumbbells in both your hands and have them rest on your thighs. Now, with your back straight and your legs bent slightly, bend your knees and go down in an upright position. Go as far down as your flexibility would allow you to, and then come back up using the same position. During the entire exercise, your back should be completely straight and never bend. Deadlifts are one of the best exercises for your gluteus maximus (butt muscles).
2. Step Backs
Step backs are a simple exercise that you can perform anywhere, with or without weights. To perform this exercise, you need to stand with both your feet shoulder width apart. Once you are in the right position, hold a weighted dumbbell in your right hand and keep the arm close to your body. Now, use your left foot to step back and bend down; it’s sort of reverse lunge position. Go as far back with your foot as possible, and then pause briefly in that position. After a second, get up and return to the starting position. Repeat the same by switching the weight to your other hand and using the other leg to step back.
3. Step Ups
Put your right foot on a bench or a raised platform, with the help of that footstep onto the bench. Leaving your right foot on the bench step back down. Repeat this 10 to 20 times and then switch to the left foot. All through the exercise, you need to keep your spine straight and firm. If you cannot keep it straight, then lower the bench height to make this work out a little bit easier. If the exercise gets too easy you can hold dumbbells while doing it.
4. Dumbbell Squats
Also known as the king of exercises, squats are great for toning your butt muscles. In fact, they are so good that they will shape your whole legs, right from your butt to your calves.
Start with feet laid out in a shoulder wide position and then squat downwards. Try to go down as you would do in a chair, and then get up back again. All this while, having a set of dumbbells in your hands tucked right beside your body.
To perform bridging lay on the floor in a relaxed manner looking at the ceiling and knees in a bent position with the feet flat on the ground. With your hands at your sides, place a small ball between your knees and hold it there tightly with your inner thighs. Now, tighten your core muscles and lift your pelvis off the ground and hold it in the air for around 30 to 40 seconds. Do at least 20 to 30 repetitions until you start feeling the burn in your butt; however, relax sufficiently in between repetitions.
All the six butt toning exercises for women detailed above are great ways to tone your body and make it look leaner and fitter. Within no time after you start doing these exercises will you start looking younger and more energetic than ever before. Consider consulting a personal trainer as some of these exercises might need professional supervision to ensure a good form.
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