How to Have a Rounder Butt Using Resistance Bands
Normal day-to-day activities are not enough to keep a butt looking good. To get ride of saddlebags and bits of fat that sneak out from around the edges of a swimsuit, a specific exercise routine should target the butt muscles. Resistance band exercises require no expensive equipment and offer a great workout that can produce amazing results.
Instructions
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How to Have a Rounder Butt Using Resistance Bands
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Define your workout schedule. Beginners might only be able to work out 15 minutes, once or twice a week. This is fine, as long as the workouts are completed on a regular basis. Increase the workouts to three to five times a week as stamina improves. Try to work out for a minimum of 30 minutes at a time as soon as possible.
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Target specific muscle groups. The butt has three main muscles, the gluteus maximus, the gluteus medius and the gluteus minimus. By far, the largest is the gluteus maximus. Working this muscle will have the greatest impact on the firmness and shape of the butt. These muscles are used whenever standing, walking or otherwise moving the legs. All butt-specific exercises therefore require a great deal of leg work.
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Select enjoyable exercises. Some of the best exercises for the butt are the squat, step-up, kneeling kickback and lunge. Each of these can be done without resistance bands. By adding resistance bands, even bands that offer minimum resistance, increases the intensity of the workout. Using resistance bands with the lunge, squat and step-up exercises specifically targets the butt muscles.
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Complete a set, rest, and start again. Each workout should consist of three sets. Each set should consist of 20 to 25 reps per leg. As stamina increases, raise the number or reps to 50 or more. When 50 reps are easily performed, increase the resistance. Move up slowly, as adding resistance will have a significant effect on the amount of energy it takes to complete the same number of reps. In the beginning, strive to complete a set of 20 reps per leg, take a short break, then return for the second then third sets. Drink plenty of fluids (preferably water) in order to remain hydrated and prevent cramps.
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Stick to a routine for the best results. Set a schedule and stay with it. Regardless of how strenuous the exercise routine might be, results will take time, hard work and commitment.
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Tips & Warnings
Make homemade resistance bands from a section of surgical tubing or even pantyhose.
Stretch properly before beginning a workout to help avoid a painful muscle pull and missed workouts.
References
- Photo Credit Image by T. Raley 2009
