Trim, tight buns are a goal for male and female fitness enthusiasts alike. Whether you're training for competition, want a little extra spring in your step, or simply want to get back into "dating shape," exercises that work these large muscles will help you reach your fitness goals. As it so happens, exercises for your rear come in as many shapes, sizes and types as rears themselves.
Leg-centric Cardio
Many cardiovascular workouts work the muscles of your rear, including running, cross-country skiing and step aerobics. Unlike resistance workouts, cardio training has the added benefit of burning more calories. This means it not only shapes the muscles of your tush, but it also helps you shed any fat that's resting between your butt muscles and the outside world.
Hamstring Curl
Do this exercise on a dedicated weight machine, which is often paired with a leg extension machine. It works the muscles of your rear end and upper hamstrings. After you've set your weight level, lie face down on the bench with your ankles beneath the pads of the machine. Bend your knees and pull your heels towards your tush. Once you've reached the end of your range of motion, reverse direction and slowly return to your starting position. Oregon-based fitness coach Ben Cohn advises that doing this exercise in a slow, steady motion does more good than explosively lifting the weight then letting your muscles relax to return.
Plyometric Jumping
Plyometric exercise, reports Cohn, is training your muscles via explosive movement. Begin by standing upright with your feet slightly more than shoulder-width apart. Bend your knees, keeping your back straight, until you are squatting with your thighs parallel to the ground. Jump up as high as you can. As you reach the apex of your jump, pull your legs up until your thighs are once again parallel to the ground. Ride the impact of your landing into another squat, then fire up again.
Yoga
A session of yoga consists of putting your body through a series of postures that strengthen and tone your body, including your butt. Some specific yoga postures that target your tush include chair pose, high lunge, warrior pose, low lunge and garland pose. Pilates and some tai chi classes also include similar stances which offer the same benefits for your rear end.
References
- Yoga Journal: Posture Guide
- "Strong Women Stay Young"; Miriam Nelson; 2005
- "The New Modern Encyclopedia of Bodybuilding"; Arnold Schwarzenegger et al; 1999
- Ben Cohn; Fitness Coach; Hillsboro, Oregon
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