Build a Better Butt

In terms of reshaping your buttocks, this can be one of the fastest and most rewarding fitness goals. If you are overweight, you will still see results but be aware that burning calories through aerobic exercise will reveal more of your newly firm buttocks. Because the muscle group is so large and is used almost constantly, it responds quickly to conditioning exercises. Most people see a difference within three weeks and many actually feel the difference in a matter of days.

The exercises below are all wonderful for firming and strengthening the gluteal (butt) muscles, and should be done in 3 sets of 25 repetitions. Be sure to maintain good posture with your back straight and shoulders back. Work on your gluteal muscles three to four times a week and you will be amazed and pleasantly surprised at the fast response and amazing muscle tone that quickly becomes evident.

Squats: Prepare for squats by standing about six inches in front of a straight-back chair with your feet slightly wider than shoulder-width apart. You may want to put your hands on your hips or raise them in front as you squat. Begin to slowly lower your body backwards as though you were going to sit down in the chair. When you feel your buttocks just barely touch, slowly stand up.

It is vital to maintain excellent posture during squats to get the maximum benefit from the movement. Use your heels as the primary weight-bearers and imagine yourself pushing down through the heels to the floor. Because the gluteus maximus is so large, it requires plenty of calories to fuel its movement. Incorporating squats into an aerobic exercise is a powerful way to torch even more calories.

Leg Press: Use the leg press machine at the gym for this exercise. If the machine is weight-based, adjust the weights to the appropriate level. If it is hydraulic-based, simply sit down and position your feet. You should place your body in the seat so that you are sitting up with good posture. Your legs should reach the pressing platform without stretching or feeling uncomfortable. Place the entire soles of both feet against the platform and slowly push away. When you have extended your legs almost fully, slowly allow the weight to push your legs back.

Performing this exercise slowly is the key to building up strength. Be sure to avoid using only the balls of your feet since that builds the calf muscles rather than the buttocks and thighs.

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