A great butt is one of the most desired physical attributes in both men and women. Unfortunately, you cannot “spot” reduce. In other words, simply engaging in weight training or toning exercises alone won’t give you the results you desire. You must participate in regular, moderate to vigorous aerobic activity and consume a healthy diet to achieve optimum results. However, weight training in addition to cardiovascular exercise is the best combination. Try some lower body shapers to give you a great bottom line.
Squats
Squats are one of the best exercises to achieve a tight butt and toned hips. They are challenging but extremely effective. For optimum results, try wide-stance squats. Place your feet at least shoulder width apart, feet forward. Slowly lower your body (as if you are sitting in a chair) until your upper legs are parallel to the floor. Do not extend your knees beyond your toes. Pause; squeeze your gluteal muscles and slowly return to the starting position. Keep your knees soft. You may hold your arms straight out to the side, in front of you or clasped behind your head. Repeat 12 to 15 repetitions. Complete three sets. As you advance, add weight to make this exercise more difficult. You may rest dumbbells on your shoulders or hold them in your hands (along your sides). Do not bend forward at the waist. Try to keep your torso upright.
Lunges
According to Cedric X. Bryant, Ph.D., chief exercise physiologist for the American Council on Exercise (ACE), there are several exercises that are just as effective as the traditional squat at targeting the gluteal muscles. The value of alternative exercises was confirmed through a research study conducted by ACE at the University of Wisconsin, La Crosse. The research team used electromyographic (EMG) analysis to compare muscle recruitment patterns of eight different gluteal exercises. Lunges were among the top four.
To perform lunges, hold a dumbbell in each hand and stand upright with your back erect. Step forward with the right foot, keeping your head up and spine neutral. Bend your knees and drop your left knee toward the floor. Keep your front heel firmly on the ground and do not extend your knee past the toes of your front foot. Push forward through your front heel to return to the starting position. Repeat on the other side. Alternate legs and complete eight to 12 repetitions on each side. Complete one to two more sets of this exercise.
Quadruped Hip Extension
According to “Women’s Health” magazine, the quadruped hip extension is one of the four best butt shaping (or “booty boosting”) exercises. To perform this exercise, get down on the floor (on a fitness mat if you prefer) and place your hands and knees on the floor. Keep that position; head in line with your spine and lift one leg behind you, keeping knee bent at a 90-degree angle, until the sole of your shoe faces the ceiling. Lower your leg slowly and repeat. Do not swing your leg but use a slow, controlled motion. Think about contracting the gluteal muscles. You may use ankle weights to make this exercise more challenging. Repeat 12 to 15 repetitions. Switch sides and do the same with the other leg. Complete three sets of this exercise.
About this Author
Michele Turcotte is a registered, licensed dietitian, owner of A Perfect Plate, Inc., and a certified personal trainer with the National Academy of Sports Medicine. She has over 12 years of experience in clinical and corporate settings, and has extensive experience in one-on-one diet counseling and meal planning. She has written freelance food and nutrition articles for Trouve Publishing, Inc., since 2004.
