Exercises to Tone Your Butt Fast

Shaping your gluteus maximus muscles is high on the wish list of so many women when they come into the store. What woman does not want a nice firm bottom? The gluteus area is however also the so called problem area for a lot of women and sometimes can easily be fixed. Our bodies are in many cases not wanting to free up these fat cells, so us girls really need to ensure we select the right exercises and workouts to trim and tone the gluteus maximus!

A shapely bottom is a wonder to many but if many of you are Instagram users you see the entire craze about squats and the effects these have on us girls. However, it is only seen on a few privileged women because not all have the right formula to follow through. Well not anymore because I am about to break it down for you ladies!

Are you ready to transform your behind? I am about to describe the top five exercises to kick-start your butt lift program and literally get your butt in gear.

The Squat

This is by far the single best exercise for strength, tone up and best of all shaping the thighs and butt. If you are ever on a time crunch when going to the gym this is the KING of the five workouts so keep that in mind…..Don’t cheat make sure the form is right..

Form: holding a barbell resting across your upper traps and shoulders, hands wider than shoulder-width apart. Place your feet slightly wider than shoulder-width apart, feet angled slightly outward. Pull your shoulders back slightly, contract your lower-back muscles, take a deep breath and hold it. Looking straight in front of you, slowly bend at the knees, until your thighs are just above parallel to the ground. Do not bounce at the bottom and do not stop but just slowly push through. Push through your heels to drive yourself back up, contracting your gluteus muscles (buttocks) strongly and exhale as you’re about halfway back to starting position. Breath in and repeat until your entire set is complete.

The Lunge

Place your feet about shoulder width apart, and feet pointing straight ahead. Get a pair of dumbbells or a barbell and if you are new to this try without either to get the form correct first. First, step your left foot forward, keeping your forward leg centered over your ankle. Make sure your knee doesn’t go beyond your toes or you’ll place extreme tension on the tendons (big NO NO!) of your knee. To maintain balance, push off with your heels and not your toes. On return back to the starting position, focus on straightening your knee and hip. Stay focused on your front leg even if you feel tension in your back leg. Think of your back leg as the balancer and your front leg muscles as the primary mover. Work one leg at a time rather than alternating between one leg and the other.

One-Legged Cable Kickback

Get a leather cuff/strap to a low cable pulley and then attach the cuff to your ankle. I have this setup at my house for those that don’t the gym usually has a couple you can use. From a distance of about 12 inches, grasping the steel frame for support. Keeping your knees and hips bent slightly and your abs tight (take advantage work abs), contract your glutes (buttocks) to slowly “kick” the working leg back in a semicircular arc as high as it will comfortably go. You can also do these if your on the Stairmaster to get them in.

Gluteus Kickback

Place knees on the floor, knees bent at 90 degrees so thighs are perpendicular to the floor. Keeping your head up, lift your right leg back and up, maintaining your 90-degree knee bend, until your foot is higher than your head or your thigh is horizontally in line with your torso. Squeeze your right gluteus and slowly lower your leg back to start position. Now do the same with other leg, breathe and repeat.

Hamstring Curl

begin the exercise, keep your back flat as you raise your feet toward your glutes (butt) in a deliberate motion. Squeeze the muscles and lower your feet with a controlled speed. Breath in and Repeat.

Ok ladies, remember at the end of the day if your only doing this and not eating right or taking the right supplementation you are wasting time. Just follow our advice here when it comes to eating and if you are not sure read this or stop in so I can guide you. I will always supply you with the right eating plan when you purchase the right supplements from us so we can earn another testimonial

Many of you will be SORE if you have never done these types of exercise so I HIGHLY suggest a good recover or at a minimum glutamine to off-set some of the soreness. Here are two examples;

1. Cell Mass .72 cents a serving (yes girls can take it I’m an example)

2. Glutamine .26 cents a serving (essential for soreness!)

What time is it? It’s smoothie time for me see ya,

~Claudia