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.
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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
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http://www.fatlossforwomen.com/public/department98.cfm
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