You may wow them with your eyes or big breasts, but nothing will make a man follow with his eyes like well-formed firm buttocks. Not everyone will have a generous, ample booty, like Jennifer Lopez, but everyone can firm their butt, making it rounder and tighter, which is far more aesthetically pleasing.
The buttocks muscles are the gluteal muscles, often just called the glutes. These are not just important to the appearance of the backside; they also are relevant to pelvic and spinal alignment.
They play a major role in athletic endeavors, as well as in your posture. When you build these muscles, you’ll run short distances faster and even be able to negotiate heavier weights.
No matter how important these muscles are, people often fail to develop them, causing the front of your thighs to do all the work. That’s ineffective, since the largest muscles in the body, the glutes, aren’t doing the most work.
Even people who do all the necessary exercises, such as deadlifts, squats, and lunges, may find these don’t activate the glutes properly. This can limit how powerful the glutes are during exercise.
If you’re at a desk job all day long, you need to find ways to increase your glute activity to correct this problem. Here are four dynamite exercises that will get your butt muscles moving and back into shape.
Do them together twice a week as a super-set to a firmer, and more attractive buttocks and a healthier you.
You’ll be doing supersets, which is where you combine two exercises for a set. The first superset combines the glute bridge with squats, for four sets.
① Glute Bridge
You’ll need an exercise mat or a comfortable place to lie to start this one.
- Lay flat on your back.
- Bend your knees so that they form an inverted V with your feet and back flat on the floor.
- Slowly lift your hips off the floor, holding that position for ten seconds.
- Lower your back and buttocks to the original bent knee position.
- Repeat this 14 more times for the first set. Then move on to the squat.
- Do it 12 times for each consecutive set.
You can use barbells with this one or do them without extra weights. If you don’t have dumbbells, simply fill two empty plastic dish soap bottles or water bottles as makeshift weights.
Some people use soup or vegetable cans, too. You can use detergent bottles with the handles over a rod to create a barbell. Used alone, they are better as substitute kettlebells.
- Start with your legs spread and your feet even with your shoulders.
- Slowly start lowering your body by bending at the knee. Make sure you’re pushing your buttocks toward the back, lifting it.
- When your quads, thighs, are parallel to the floor, stop and hold the position for a second or two, then rise slowly back to your original position.
- Follow the Glute bridge with this exercise. For the first superset, you’ll be doing 12 repetitions, followed by 10 on the rest.
- Your next superset will be a combination of lunges and step-ups.
Use a dumbbell, barbell or other weight substitute for this exercise.
- Hold the weights in your hand with your arms down at your sides and your feet side-by-side.
- Step forward with your right leg, bending your knees as you do.
- Lower yourself, bending both knees until the back knee almost touches the ground. Both legs will be bent at 90-degree angles when you stop.
- You may have to adjust your stance with the foot forward being closer to your body or further away.
- Push yourself back up to standing position and lower yourself again until you’ve completed 12 repetitions.
- Do the same thing with the left leg extended.
Do 12 repetitions on the first set and then move on to the step up to complete the superset. On the rest of the sets, do only 10 repetitions.
④ Step Ups
You’ll need a sturdy bench, table, stool or other object that remains firmly planted and will hold your weight easily.
- Stand facing the step, table or bench and place your right foot firmly on it.
- Raise your body as you press your weight onto the right foot while straightening it.
- Bring your left foot up and tap the bench and then lower your body so the left foot touches the floor.
- Repeat 12 times then alternate legs.
This ends the first set of the superset, so you get to rest for a half minute then start the next set, where you’ll only do 10 repetitions.
Doing four sets of the first two exercises together and three sets of the second two will make your posture improve, but it also will give you the beautiful backside that will turn heads and make everything you wear look great.