9 Ways To Get A Better Butt

If you want to have a better rear view, there are some exercises that you can use to give your butt a natural make over.

The shape of your buttocks is determined by the muscles of the butt namely, the gluteus maximus, the gluteus medius, and the gluteus minimus, in combination with the overlying fat. If you can make use of exercises that target and develop these muscles, you will build a tighter and more rounded buttock.

Some of these good buttock shaping exercises that you can do include the following:

1-Strenght training exercises like walking, running and climbing.

2-The squat and tone exercises

This routine works directly on the gluteus muscles and you can really increase the bulk of these muscles with this exercise.

You can follow these steps to carry out this routine:

-Stand and position your feet parallel to each other. Keep your feet shoulder width apart.

-Lower your hips slowly as if you are sitting on an invincible chair. After this, stand up slowly and do not push your knees beyond your toes. Make sure that your torso and back are straight.

-Repeat this routine around 15 times at once and carry out three different sets of these repetitions in a day.

3-The forward lunge routine

This exercise builds up the muscles of the buttocks as well as those of the thighs and calves. It also helps to burn up some calories. This routine involves the following steps:

-With your feet parallel to each other and hip distance apart, take one giant step forward.

-Bend both knees and lower your body slowly, then return back to standing. Do not bend your knees by more than 90 degrees with your front knee placed directly in front of your ankle.

Make sure that your back knee is not resting on the ground.

-Repeat this routine on the other side

4-The backward lunge routine

This routine builds up your gluteus and promotes hip flexibility and proper alignment of the back. To carry out this routine, you should apply the same steps of the forward lunge but you must step backwards to position your lower leg.

5-The side lunge routine

This routine works on the muscles of the hips, the gluteus, and the inner thighs. You can carry out this routine via the following steps:

-Bend one knee while you position your feet wide apart.

-Make sure that the shin bone beneath that knee is vertical to the floor. You should use a shorter stance if the knee falls inside the foot.

-Keep your shoulders behind your knee as you lean forwards slightly.

-Maintain a hand position that aids your balance.

6-Leg lift with exercise ball

This form of exercise helps to strengthen your gluteus muscles in addition to your shoulder and abdominal muscles. You can carry out this routine via these steps:

-Lie on an exercise ball facing down with your stomach lying directly on the ball. Keep your hands on the floor.

-Squeeze your gluteus muscles while you raise up one of your legs without using the muscles of your lower back.

-Repeat the routine on the alternate leg.

-After practising this routine for some time, you can then raise up both legs simultaneously to improve the toning of your butt muscles.

7-Hip lift on the exercise ball

If done carefully, this routine works exclusively on the gluteus maximus muscle which is the largest muscle in the body. You can carry out this routine via the following steps:

-Lie stomach down on the exercise ball and place your forearms on the floor.

-Position your hips and your upper thighs on top of the ball.

-Bend your knees 90 degrees while keeping your feet together and use your arms and trunk muscles as support.

-Move your thighs slowly off the ball by squeezing your gluteus. You should be able to make a small and controlled 2 inch movement off the ball.

8-Brigdge floor work routine

This workout is a good workout for your gluteus, hamstrings and hip muscles and you can carry out this routine via the following steps:

-Place your back on the floor and bend your knees with your feet hip width apart.

-Slowly raise your spine off the floor starting from your tail bone and raise your back slowly by pulling up one vertebra at a time by tightening your gluteus and hamstrings.

- Raise your back up to the level where you can create a diagonal line from your shoulders to your knees.

-After this lower your back slowly, lowering one vertebra at a time.

9-Side leg raising floor work

This exercise works mainly on the small gluteus medius and gluteus minimus muscles of the butt. You can carry out this routine via the following steps:

-Lie on your side and lift up your leg. Make sure that your hips are stacked with your torso in a still position. Both of your knees must be pointing forwards.