Friday, 9 January 2015

6 Steps to Booty Perfection

Who doesn't want that perfect rear? The problem with a beautiful booty is that it's a lot of work, which is why many give up before starting. Resist that temptation and work on your derriere! Here are six steps to help you get a rear that rap artists will want to write songs about.


1. Step Forward

If you want to sculpt that rear, the front lunge is your best friend. It will give you the bubble shape that so many covet and will strengthen your hips as well.

To do the front lunge, simply stand with your feet spread shoulder-width apart and place your hands on your hips. Step forward and dip into the lunge until your knee is bent at a 90-degree angle. Squeeze your butt as you push up and step back.

Reps: 15 to 20 per leg

2. Step Back

The rear lunge focuses a bit more on the thighs than the hamstrings/glutes, but it's great for giving your legs a defined look that will help your butt stand out.

Assume the lunge position--feet spread shoulder width apart, hands on hips--but this time step backwards. Dip until the front leg has reached the 90-degree angle, and push the back foot forward to return to your starting position.

Reps: 15 to 20 per leg

3. Step to the Side

This exercise is a bit tougher, but it will sculpt your behind one cheek at a time. Once you get accustomed to it, it's much easier to stay balanced.

Assume the lunge position, but step forward and to the right to dip into the lunge. Feel the burn on the right cheek as you push back to your original position. Repeat with the left leg for an even workout.

Reps: 15 to 20 per leg

4. Step Up

Weighted step-ups will shred your glutes with each step up, and hit those thigh muscles as you step back down.

Grab a pair of dumbbells or a barbell to add extra weight. You can do the exercise on a staircase or a special platform. Simply step up with one foot first, bring the other to the platform and step back down with the original foot. Repeat with both feet.

Reps: 15 to 20 per leg

5. Step to the Wall

Wall squats are a static exercise that will have your legs quivering in no time. It's much easier on your knees than regular squats, but no less punishing for your muscles.

Stand with your back against the wall, your feet spread to shoulder width in front of you. Slide down the wall until your legs are bent to a 90-degree angle. The deeper you go into your squat, the more strain you place on your hamstrings and glutes.

Time: 45 to 60 seconds

6. Step onto the Elliptical

The elliptical machine is the slightly less annoying cousin of the StairMaster, and you can use it to target your glutes for an excellent booty-sculpting workout.

Step onto the machine and adjust the incline to the highest setting possible. You will have to lift those knees to keep walking, and it will give your bottom the workout it needs.

Time: 30 minutes (do this after the other exercises)


1 comment:

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