Who doesn’t want to develop their glutes? Even if you have enough body fat in the behind, you won’t have a great looking behind unless you develop those muscles, which are the gluteus medius and the gluteus maximus. I’ve been made fun of from time to time for not having much of a behind. I’ve been the ‘butt’ of a few jokes, also; however, I was able to put things ‘right’ when the time was right. My boss once made fun of me—in front of my coworkers, I might add—about me having a flat ass. I got her back good though. The timing was perfect! I drew her name for Secret Santa, and I got her a training bra! I bet that taught her to call me flat!
Okay! So how do you get a great looking behind, boys and girls? You will need to do a series of squats, lunges, leg curls and leg presses. I’m going to guide you through these exercises. You will have an amazing butt in no time.
Squats—you need to stand with your feet apart. You will need to tuck your tummy in toward your spine. A good way to do this is to cough once, and then hold the contraction of your muscles in place. Now gently bend your knees and lower your hips as though you are going to sit down. Try to lower yourself so that your back hips and knees are in a 90 degree angle. Don’t worry, if you can’t lower yourself that much. Go as low as you feel comfortable. You should be positioned so that your knees are in back of your toes and not over them. Try to balance your weight on the heels of your feet. Hold that position for the count of 5 and then raise yourself up to an upright position. Always keep your knees relaxed. Don’t let them lock up. Keep your knees slightly bent for ease of mobility and comfort.Not only will squats help develop your glutes; they will also develop your thighs. The duration of this exercise should be 5 minutes to start, and you can work up to 10 minutes as you get conditioned. Do 1 to 3 sets of 10 to 15 squats. Rest about 5 minutes between sets.
Lunges—are really good exercises for the butt. Lunges work more on the gluteus medius, but this exercise also helps the hamstrings and the gluteus maximus. Lunges aren’t really all that difficult, but they are tiring. Lunges are not everyone’s favorite butt enhancing exercise. But what can I say? You gotta do what you gotta do to get a great looking ass!
If you have never done a lunge, you would want to do a split squat first. For a forward split squat you move your forward leg out and lower your hips down so that your backward knee is toward the floor. To make this easier, you can do a reverse split squat and just move the one leg backward, and let your forward leg stay stationary.
To do a lunge, stand up with your feet together. You step out with one leg into a split and lower your hips down and let your backward knee point toward the floor. If you are not used to doing lunges you can have some assistance with a stationary object, such as a chair. When you get really good at doing lunges, you might want to use weights. Hold weights in your hands, or you can hold a barbell over your shoulders, just behind your neck. Now bend your knees, and let the knee of your most backward leg come down toward the floor. While you are lowering your body, keep your back as straight as possible, and keep your abdominal muscles tucked in. Once you have come down to the bottom of the movement, slowly raise yourself up and bring your feet together. If you have knee problems, you need to try and keep your bent knee from going over your toes. Try to do 3 sets of 10 to 16 reps. Rest about 5 minutes between each set.
Leg curls—can be done with an exercise ball. Keep your shoulders on the floor, and balance your feet on an exercise ball. With your behind off the floor, roll the ball in toward your behind with your feet. Breathe in while bringing the ball inward toward your behind, and exhale when your roll the ball back out away from your behind. Do 3 sets of 10 to 15 leg curls. Be sure to rest a few minutes between each set.
Leg presses—to do these you need to use a weight pressing machine. Recline on the machine and place your feet on the platform. Pushing the platform away from you moves a weight. Inhale when pushing the weight away from you, and inhale while coming back to your start position. Try to do 3 sets of 10 or 12 reps. Just as with the other exercises, rest a few minutes between sets.
In no time at all, you will be developing a backside that will cause others to give you a second look! Have fun!
