NICE BUTT- Many women want a nice butt and there’s good reason, it’s an important asset. When you have a nice butt it looks good in everything. Jeans look great on and dresses look sexy from all angles. Plus, men loves nice butts. Oddly it’s one of the first things many people look at. The biggest problem is many women are not satisfied with their butts and they compare themselves to celebrities. For instance, many women want a bigger butt thinking that’s what most men want and vice-versa, there are many women with big butts that want smaller butts thinking thats what most men want.
The good news is, that’s not all true. All men like different type sizes of butts, there’s not “one” singled out shape, most of them just like nice butts, true some prefer big butts or petite butts, but they generally just like nice butts that are nicely shaped. So if you have a small petite butt and it’s shaped nicely then you have a nice butt, or if you have a large big butt but it’s shaped nicely then you have a nice butt. Different men like different sizes, like anything else. It’s preference.
Now, one thing that most men do like in a nice butt whether it’s petite or big, they do prefer a firm tight butt as well with a nice shape, they don’t like sloppy, mushy butts with saddle bags or loaded with cellulite regardless of the butt size. Regardless what size you are, you don’t have to follow the trend ,what’s on TV or want to look like a celebrity. Work with what you have, most important, if you want to put the time into it you can re-shape your butt through exercising the 3 butt muscles. If you want a nice butt, you can have one through proper butt workouts. Focus on tightening, toning and lifting your butt. All three will give you a nice firm shaped butt that will result in a nice butt.
Below are a few good butt exercises to help lift, tone, firm and shape the buttocks. Do all 6 exercises or pick and choose. Just remember to allow your muscles to rest at least 48 hours for best result so they can repair themselves and become lean muscle. These workouts can be done 2-3 times a week.For more resistance add dumb bells or add more reps.
If you have a flat butt, the best butt exercises would be to focusing on a workout that lifts your buttocks and shaping. The gluteus maximus which is the largest muscle of your body should be your target, when exercised and developed as well as the other 2 buttocks muscles, they will lift your buttocks making it look slightly bigger and rounder giving you a nice butt.
Hip Raise- Works the butt, abs and hips
Lie faceup, knees bent, feet flat. Squeeze glutes and lift hips off floor for three counts, forming a straight line from shoulders to knees (as shown). Hold for two counts and lower to floor for four counts for one rep. Do 12 reps.
Power Point- Works the butt, back, abs and hips
Get on all fours, start on hands and knees with back straight, wrists directly beneath shoulders. Take three counts to simultaneously extend left arm and right leg in line with body (as shown); hold for two counts. Switch sides; repeat for one rep. Do 12 reps.
The Squat- Works the butt, thighs and hamstrings
This exercise is considered a multi-muscle, multi-joint exercise. Not only does it strengthen the gluteus maximus, but also the quadriceps (front of thigh) and the hamstrings (back of thigh). It is recommended to execute this exercise with no additional weight or equipment until you feel comfortable doing the exercise properly. To perform the squat, the toe and knees point in the same direction. Bend at the knee and hips as if you are ready to sit back in a chair. Ensure the knees stay behind the toes to protect the knee joint. the tailbone will extend behind you. When lowering your body, keep the hips above the knees and avoid a deep squat. This could put strain on the knees and lower back. Slowly return to the starting position.
If you want to tone your butt, if you have a flabby loose butt or have problems with cellulite, then you should focus on all 3 muscles equally and do toning exercises. The toning exercises will help tighten and firm your butt.
The squat is the single best exercises for toning and shaping the butt and thighs. Not only does it tighten and tone your rear but its the #1 overall exercise for building lean quality muscle.
Stand holding hands on hips. Place your feet slightly wider than shoulder, width apart,fleet slightly angled outward. Back straight, slightly pull your shoulders back, contract your lower-back muscles, take a deep breath and hold it. Looking straight, slowly bend at the knees. Don’t bounce at the bottom, but don’t stop either. Push through your heels to drive yourself back up, contracting your butt strongly and exhaling as you pass the halfway point. Take a deep breath and repeat. You can use dumb bells for more resistance.
The lunge is another very popular and effective exercise for toning and firming butt muscles and the legs. Position your feet about shoulder width apart, with your feet pointing straight ahead. Pick up a pair of dumbbells (optional). To begin the exercise, step your left foot forward, keeping your forward leg centered over your ankle. Make sure your knee doesn’t go beyond your toes or you’ll place extreme tension on the tendons of your knee. To help maintain balance, remember to push off with your heels and not your toes. When coming back to the starting position, focus on straightening your knee and hip. Focus on your back leg to help you balance and your front leg muscles as the primary mover. Work one leg at a time rather than alternating between one leg and the other. Do 10 reps, then switch legs and repeat. For more resistance, add more reps.
Another popular exercise for the buttocks. Get on your hands and knees on the floor. Keeping your head up, lift your right leg back and up until your foot is higher than your head. Squeeze your butt and slowly lower your leg back to start position. Perform the same with your left leg, and repeat. Do 10 reps on each leg.