A well defined butt is a signature mark of the curvy feminine body. If you are looking for ways to tone your gluteus maximus muscles, you can do so with the right blend of exercises. Be aware that form is key and you need to be consistent. Do the exercises two to three times a week and aim for 10 to 12 repetitions with three to four sets.
High Knee Step-Ups
High knee step-ups are a variation of the traditional step-up exercise. You need a weight bench to execute this exercise. Stand behind the bench with your feet together and dumbbells in your hands. Place your right foot on the bench and lift yourself in the air. Bring your left knee up toward your chest and hold for one second. Lower your weight back down onto your left foot and repeat. Do a set and change legs.
Lunges
Lunges are multiple joint exercises that work the butt while putting a high amount of emphasis on the hamstrings. Hold heavy dumbbells in your hands to do this exercise. Take a step forward with your left foot and lower your body toward the ground by bending your knees. Stop when your left thigh parallels the floor and your right knee is 1 inch away from the floor. Stand back up, step forward with your right foot and lunge again the same way. Continue to lunge across the room, alternating with each foot.
Plie Squats
Plie squats also go by the name sumo squats. Hold a dumbbell with both hands in front of your body and do this exercise with your arms straight down. Spread your feet into a wide stance and turn your toes out at a slight angle. Lower your body down until your thighs parallel the floor. Stand back up and repeat. Keep your back straight, your core tight and your gaze fixed forward throughout the entire exercise.
Leg Press
Leg presses are done with a leg press machine. Sit on the seat comfortably and rest your back against the back rest. Place your feet at shoulder-width apart on the platform and push it up in the air. Flip the safety levers over to the sides and lower the platform down toward your body. Stop when your knees are close to your chest, push the platform back up and repeat. Do not fully lock your knees when you push the platform up. If your knees go past your toes when you lower the platform, move your feet up higher.
Glute Kickbacks
Glute kickbacks are body weight exercises that can be made more intense by wearing ankle weights on your lower legs. Assume a position on all fours with your hands directly under your shoulders and your knees directly under your hips. Lift your right leg off the floor and into the air behind you. Keep a bend in your knee and push the sole of your foot toward the ceiling. Squeeze for a second, lower your leg back down and repeat. You can do a set and switch sides.
Member Comments