How to Get Buns of Steel

Everyone wants to have a good butt these days, but most people you ask are likely to tell you they're not happy with their derrière. Whether it's too flabby, too flat or too saggy, many people wish they had buns of steel. Getting a nice rear end is possible if you do a mixture of cardio and strength training exercises.

Difficulty: Moderately Challenging

Instructions

1. Do chair squats to firm up your butt, hips and thighs. Stand in front of a chair with your feet apart, parallel to your hips. With your abs tight and your back straight, slowly lower yourself down onto the chair. Touch the chair lightly with your butt and raise back up, squeezing your butt tightly. Do three sets of ten reps each, adding hand-held weights to make the workout more effective.

2. Perform lunges to get buns of steel. Get on your hands and knees and lift your leg up and back slowly, keeping your knee at a 90-degree angle and your abs tight. Lift your leg until your thigh, knee and hip are all parallel to the floor, keeping the sole of your foot facing the ceiling. Do three sets of ten reps for each leg, and you'll have buns of steel before you know it.

3. Ride a bike to work your buns. Not only does bike riding target muscles in your butt, but it works your hips and thighs as well. Riding your bike is also good cardio exercise and helps keep your heart in shape.

4. Take a brisk walk. Walking at a fast pace burns extra calories. When combined with the strength training exercises, walking helps form the gluteus maximus and gives you buns of steel.

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[johales]

on 2/15/2009 I've been doing step two for a couple of weeks now. It is a loooong road, but I am getting there! Going to try and add step 1 into my routine too - thanks for the tips.