Everybody seems to be very conscious about their bodies nowadays. As proof, numerous weight loss products and programs are offered by several health companies to cater to the needs of the people who want to become fitter and healthier. But beyond shedding those unwanted pounds from the body, individuals also like to have a shapely backside which is more fashionable now than it was before.
Images of curvaceous celebrities such as Kim Kardashian flood the pages of magazines and grace the huge billboards in different parts of the world, sporting the popular low-rise jeans that conform to the shape of the butt and make it look sexier.
Everywhere you go, you will notice that all eyes are on bottoms. Of course, people want to improve the shape of their butts not only to become more attractive but to become toned and healthy as well.
Trainers in gyms claim that at least 99 percent of women they train want to work on their glutes. For them, having an improved set of buns is equated to having a fit body. Fitness trainers say that getting a toned and shapely butt largely depends on our genetics and we can only work with what we have.
If your genetic make-up is programmed for a flat backside, you can do lunges and squats the entire day but you won’t achieve an asset similar to Jennifer Lopez or Jessica Biel. But don’t get disheartened, you can still improve the shape of your butt by doing the proper set of exercises.
Get to Know More about Your Backside
Before doing the moves to tone and shape your butt, you need to know more about this specific part of your body to identify which area needs more attention. This consists of three main muscles—the gluteus medius, gluteus maximus and the gluteus minimus. These three work hand in hand to help us move our upper legs. Your glutes allow you to run, squat, move and walk.
The Effective Moves to Try
The following is a rundown of the simple yet effective butt exercises that will help you shape and tone your backside:
Standing lunges - Make sure that your feet are parallel and hip-distance apart before taking one giant step forward. Lower your body slowly while bending your knee. Make sure that you bend your knees no farther than 90 degrees. Keep your front knee aligned over your front ankle. Repeat the entire process with the other leg.
Squats - With your feet parallel and shoulder-width apart, lower your hips slowly and make sure your knees don’t go past your toes. Trainers say that ball squat is ideal for beginners. You can try this by standing with your back to a wall. Place an exercise ball between the wall and your lower back and then do the squat. Keep your feet out in front.
Prone hip lift over a ball - Lie with your stomach down over an exercise ball and rest your forearms on the floor. Stabilize the ball under your hips and on the top of your thighs. Bend your knees to 90 degrees and put your feet together, with the use of the trunk and arm muscles as support. Move your thighbones slowly and slightly away from the ball to squeeze your glutes. Make sure not to use the low back muscles. Your raised leg shouldn’t be more than two inches off the ball.
Prone leg lifts over a ball - With hands on the floor, lie on an exercise ball with your stomach down. Lift one of your legs slightly off the floor and keep the legs straight. Do this on the other leg.
Side leg raises - At the rear edge of a mat, lie on your side and place your feet at the front edge of your mat. Lift the upper leg and turn it out in the hip socket. Lift and lower the leg but keep your hips stacked and your torso as still as you can. Repeat this on the other side.
Bridge - With knees bent, lie on your back and keep your feet on the floor hip-width apart. In a slow manner, peel your spine off the floor from the bottom one vertebra at a time. Do this until you’ve achieved a diagonal line from the shoulders to the knees. Return to the floor slowly.
Balance is Vital
Aside from the butt exercises, health experts and fitness trainers recommend a healthy eating habit to create an improved shape not only for the butt but also for the entire body.
Strength exercises with additional repetitions, increased weight and shorter rest periods in between workouts when combined with high-quality diet and progressive training help build muscle mass. When done the proper way, you can achieve a shaped and toned butt that everyone covets.