Transforming your derriere takes time and commitment, both with your nutrition and exercise plans. You nutritional plan should include a good, healthy mixture of proteins, carbohydrates and fats spread out among several small meals throughout the day in order to boost your metabolism. Your exercise plan should include plenty of cardiovasular work along with targeting the glutes with specific toning exercises. Perform cardio vascular exercises 4 to 5 times per week for approximately 30 minutes per session to improve your gluteal reshaping efforts. Toning exercises using weights, targeting the glutes, should be performed consistently to optimize your results.
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A traditional exercise that delivers results for the glutes, hamstrings and quadriceps. To perform this exercise, begin by holding your dumbbells in each hand next to your hips or at your shoulders. Separate your feet approximately hip-width apart with your knees slightly bent, tighten your abdominals and relax your shoulders and neck. Inhale and hinge at the hips as you squat down, keeping your knees behind your toes and directly over your ankles. You should feel the majority of your weight at your heels. Exhale as you squeeze up, pressing into yourh heels, to starting position. Complete 15-20 repetitions.
Barbell Forward Lunge
Adding a barbell to your lunge will help stengthen and tone your glutes, quadriceps and hamstrings. To peform this exercise, begin by placing a barbell behind your head and resting on your trapezius. Stand with your feet approximately hip-width apart with knees slightly bent. Contract your abdominals and relax your neck and shoulders. Step forward with your right foot while simutaneously lifting your left heel. Inhale while lunging down and keep the front knee behind the toes and supported over the ankle. Exhale as you push off the front foot and return to starting position. Repeat the exercise, starting with the left foot stepping forward.
Half Dead Lift
The half dead lift is an effective exercise for targeting the glutes, hamstrings and back. To perform this exercise, begin by holding a dumbbell in both hands with your palms facing your thighs. Tighten your abdominals and relax your neck and shoulders. Inhale as you begin to hinge at the hips, maintaining a flat back, and lower your dumbbells towards the floor. Stop when your torso is parallel to the floor. Exhale as you lift up approximately 45 degrees and repeat the exercise. Repeat the exercise for 20 repetitions.