Heredity is the main factor that determines the shape of your buttocks, and some people's genes give them a firmer and rounder behind than others. Yet, since the body part you sit on has muscles, improving what nature gave you is always an option. Start exercising those rear end muscles in the gluteus muscles, along with the supporting muscles in the legs and thighs to enhance what you inherited from distant ancestors and close family.
Buttock Structure
The three main muscles in the buttocks are the gluteus maximus, the largest; the gluteus medius, and the gluteus minimus. These muscles connect to the ones in your legs, assisting with the movement of your hips and thighs.
Best Exercises
In an effort to investigate the validity of anecdotal evidence on glute-toning exercises, the American Council on Exercise commissioned a small study with 12 participants, equally divided by gender. The University of Wisconsin conducted the study, which measured the effect of several popular glute exercises. The results, published in 2006, confirmed that squats appear to produce better muscle toning for the gluteus maximus. The gluteus medius showed more improvement with quadruped leg lifts, lunges and step-ups. For the hamstrings, the study showed that four-way hip extensions, stepups and lunges were more effective than squats. To tone all the muscles in your buttocks, ACE recommends a 15-minute workout that combines squats, front lunges with dumbbells, step-ups using a bench and quadruped leg lifts, using a floor mat. This exercise starts from a kneeling position on all fours, with your knees and hands on the mat.
Counter Effects of Aging
Incorporate some exercises that tone your glutes into your daily exercise routines to counteract the loss of muscle mass that naturally occurs as you age. Walking helps to tone legs and buttock muscles when you spend some of your time taking on a few hills during your walking circuit. Website Yoga Journal suggests that you make minor modifications to basic yoga poses by adding isometric contractions that emphasize your glutes while completing your regular poses.
Considerations
Where you start determines what is possible with exercise. If your genes do not contain the message that gives South African Hutus their enviable, but hard-to-dress bottoms, you cannot hope to get there with exercise. However, a firmer rear end also makes your back stronger. Toning exercises help you keep your torso properly aligned to maintain correct posture with less effort. This works to enhance the visual appeal of the view from behind.
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