Quite a few people consider the butt to be a problem area. Shaping the buttocks requires particular exercise steps that target the lower part of the body. A nice derriere makes wearing bikinis, dresses, denim and other pieces of clothing look flattering and sexy. In any cardiovascular activity, remember to avoid overexertion. Start slowly and complete exercises that compliment your body type. Use these techniques to get firm, round buttocks.
Things You'll Need
- Fitness ball
- Stepper platform
- Fitness video
With the aid of a chair lying on a mat, brace yourself and complete leg stretches for 12 to 15 counts. Tighten your abdominal muscles and extend your legs in a slow motion. Be conscious of the level of your hips.
Use a fitness ball. Position your body on the ball and stretch your legs in a firm motion. Avoid any moves that may cause pain. If your body has the tendency to lose balance, prop the ball against a sturdy place before attempting to exercise. Squeeze your buttocks as the hips are lifted and lowered toward the floor. Use your heels for support.
Do squats. Squats require intense concentration on the muscles. The exercise technique is also important because a wrong move could mean being sore for the next few days. While standing, bend the knees and return in a straight position. This exercise can be done with or without weights. Make sure that your knees are properly aligned with your toes.
Try a step-up routine. There are exercise videos that cater to shaping the buttocks by using a portable stepper. A high-intensity workout can be achieved with this affordable device.
Use an elliptical machine. The elliptical machine not only burns calories, but helps works the muscles of the gluteus maximus. It is also easy to use so beginners will not feel overwhelmed on the first few sessions. When using the machine, keep a straight posture. Push the pedals and follow any instructions on the console. Push the pedals going in a forward direction. The use of handle bars is optional.
Tips & Warnings
- Do not try to do too many repetitions in one session. Allow yourself to do these exercises every other day.
- Photo Credit Comstock/Comstock/Getty Images
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