Jun 212010

Getting great looking glutes is not difficult one you learn the proper buttock exercises. Most people work on their entire body, but for some reason forget to add exercises to target the buttock muscles directly. The buttocks may be involved in many different exercises, but until you learn to isolate them you will never change their shape, and create a killer set of buttocks.

One of the best buttock exercises you can do is also one of the easiest, and requires nothing but your own body. This exercise will target directly on your buttock muscles, and can start making changes quickly. The Buttock Lift is performed by starting on the floor on your back. Have your knees bend with your feet flat on the floor, keep your hands on the floor beside your body, with the arms straight. Using your glutes, pull your body up into a bridge position, clamping your buttock muscles tightly for a count of 2 at the top of the movement then lowering back down. One note on this exercise, it is very tempting to use your hands or other parts of your legs to help power the lift. Resist the temptation and use your buttock muscles to power this movement. By focusing your effort you will start reshaping your glutes quickly.

Another great exercise to target your buttocks which does not require additional equipment is the glute kickback. This one requires a little more balance. Get on the floor on your hands and knees, then keeping your right leg bent, lift it, and kick the foot towards the ceiling. Use your buttock muscle to pull the leg back and upwards. At the top of the movement make sure to contract the buttock muscle fully. Do 5 to 15 reps and then switch legs. You can repeat for 2 to 3 sets.

With any non-weighted exercises you will need to increase reps as the exercise becomes too easy. With either of these two exercises you can add weight by either holding a weight on your stomach for the Buttock Lift, or using ankle weights for the Glute Kickback.

If you are going to a gym or fitness center check out their line-up of equipment to see if the offer a machine specific for the glutes. If so, give it a try and see how it works for you. Many gyms have weight machines offering cable attachments which can be used for doing a standing glute kickback, using the weighted cable around your ankle or foot to give you more resistance. This is a great way to continue to strengthen and tone your buttock muscles.

Getting a great rear is not a matter of only genetics, it is a matter of you taking the time to do buttock exercises. Your buttock muscles will respond just like any other muscle in your body, shaping, firming, and growing to look great with a little attention in your workouts.

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