Ahhh the butt, doesn’t everyone long to have that ‘perfect behind’? Are you happy with your butt? Most of us aren't. We think they’re too big, too small, too giggly, too saggy...and on and on. However, your ‘imperfect butt’ is not something you have to settle on, there are many simple things you can do to improve your backside and help you achieve buns of steel.? While cardio and diet are the keys to dropping excess weight and toning everything up, there are many exercises you can do to specifically address your hips, butt and thighs. In this article I have selected the Top Five Exercises that really work!
Squats are one of the best exercises you can do for your hips, butt and thighs. There are many different types of squats; from standing squats to dumbbell squats to wall squats with a ball, it is really a matter of personal preference and resources. ?I recommend starting with a basic squat (this is something you can do anywhere):?Stand with feet hip-width apart and squat, keeping back straight, abs in and knees behind your toes. Let your butt lightly touch a chair and squeeze butt to stand up.? Hold each squat for 5 seconds and repeat 2-3 sets of 8-12 reps. ?Add weights for more intensity.
Lunges are a great exercise because they work so many muscles at the same time. On the front leg, you'll work your glutes and hamstrings and, on the back leg, you'll work your quads and calves. What's nice about lunges is that there are different options to choose from. Reverse lunges?Front lunges?Walking lunges?Side-to-Side Lunges?Wheel lunges (front, side, reverse)?You can also elevate the back foot on a step or platform to really challenge both legs. This is a great move for the glutes and thighs.?At home, I recommend walking lunges:?To begin a walking lunge stand upright (add weights in your hands for more intensity). Now take a lunge forward while never letting your knee go 'over' your toe. Once at the bottom of the lunge (leg bent at 90 degree angle), push off with the back foot and then approach the standing position. Repeat with the other leg. Make sure to breath out on the way up and breathe in on the actual lunge.
3. STEP UPS
Step ups are my personal favorite – as I have found them to dramatically improve my running strength, speed and magically tone up the butt and thighs.?For step ups, you simply step one foot onto a platform (such as a bench or step) and drive the other leg straight up so that it forms a 90 degree angle.?The other key to making this move work is to put all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You'll really feel this when you take it slow and concentrate on the working leg.
4. HIP EXTENSIONS
I like squats, lunges and step-ups because they work multiple muscle groups at once, however, the hip extension is one of the best exercises for targeting the butt and lower back. For this move, lay on your side, holding abs tight and lift the top leg up and slightly back, leading with your heel (toe pointed down). Lift very slowly and hold at the top for 5-10 seconds. Repeat 6-10 times for 2-3 sets. Your butt should be burning by the 2nd or 3rd set (I know mine does)!
5. ONE-LEGGED DEADLIFTS
Deadlifts are very effective for your hamstrings, glutes and lower back, but form is crucial – skip this exercise if you have any back problems! To begin, take the one leg back a little bit, lightly resting on the toe. With weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat and focus on keeping your abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 10-15 reps. By practicing this series 2 times a week, you can expect to see some effective results – no fancy gym or personal trainer needed. Here’s to a tighter Derrier ;)