Prevent the Saggy Butt Look
Need to tighten up the skin around your booty and get rid of that saggy butt look then this article is written just for you.
Conditioning and strengthening your butt muscles, or your glutes, can have a major impact on your overall fitness. These muscles are involved in a variety of exercises, especially the bigger lower body movements. They’re also muscles that we use constantly in our daily activities, so it’s really good to bring some focus to this area.
When it comes to the exercises, there are two approaches you can take. Either add some of these moves to your current lower body routine, or turn these 6 exercises into a twice weekly butt workout.
For this circuit, all you’ll need is a pair of dumbbells (choose a moderately challenging weight) and a step. If you’re at home, a step on a staircase will do just fine.
Ready to get your butt in shape?
The Butt Circuit that Works Wonders
1. Dumbbell Deadlifts
This first exercise is one of the best for your glutes, and it’s also one of the most basic movements you can engage your body in.
Grab your dumbbells, and stand with your feet at hip width and your knees slightly bent. Hold the dumbbells in front of your body as your arms hang straight, the dumbbells parallel to your torso. Keeping your upper back and neck aligned, bend at your waist and bring your torso downward, allowing the dumbbells to come as close to the floor as possible. Lift back to starting position. That’s 1 rep. Perform 10-15 reps.
2. Bench Step-Ups
Hold on to your dumbbells, and stand just behind a workout bench or step. All you’re going to do is step up on to the bench, one foot at a time, alternating between left and right feet. Throughout the stepping, you should be keeping your back and neck straight. Perform 15-20 reps or steps per set.
3. Single Leg Jumps
This move incorporates a little high-impact plyometrics. Stand on your right leg with your knee bent, and lean forward slightly. Shift your hips back, and in one quick move, jump as high off the ground as possible. Land softly back on the same foot, making sure your knee is not bent so much that it extends beyond your toes. That’s 1 rep. Perform 10-12 reps per side.
4. Stability Ball Butt Kicks
Grab a stability ball, and balance on the ball so that your core muscles and pelvis are resting against it. You should be face-down with your palms against the floor for further stability. Extend your legs straight out behind you, knees locked. Alternating from one leg to the other, lift one leg towards the ceiling as high as you can go. Hold here for 3 counts, then return to starting and repeat. Do at least 8 reps per leg.
5. Dumbbell Squat
Grab one of your dumbbells and stand with your feet at shoulder width. Hold the dumbbell at chest height, close to your body. Keeping your back straight and your head facing forward, bend your knees and lower yourself as close to the floor as possible, making sure your knees don’t extend beyond your toes. Slowly return to starting position. That’s 1 rep. Knock out 10-12 reps.
6. Lateral Lunge
This last one is a twist on a classic lunge, and an all-around great lower body exercise. Hold a dumbbell in each hand and stand with your feet at hip width. Rather than extending your leg out behind you, as in a traditional lunge, you’re going to extend it out to the side as you bend the opposite knee and lower yourself towards the floor. Perform 8-10 reps per side.
For all of these butt exercises, you can easily raise the impact by increasing the weight of your dumbbells. As for number of sets, do this circuit once and then repeat 2 more times for a total of 3 sets. You may need to work up to this number of reps and sets so start out slow and give your legs the ability to gain strength over a few weeks time.
To reap the most from your hard work, I recommend trying a highly effective energy supplement like Essential Amino Energy. And after working your butt muscles this hard, make sure you have a recovery shake with some solid protein like Optimum 100% Natural Oats & Whey. It contains the amino acids to help with a quicker recovery and also the carbs to fuel you for your next workout.
Have any questions or feedback about these 6 Butt Exercises that Work Wonders? Please leave a comment below…