Slim Butt Exercises

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A slim butt has long been the goal of women's exercise. Firming up, slimming down and lifting the gluteus maximus muscles is quickly becoming a focus of a men's workout as well. If your goal is a firmer, slimmer butt, there are a number of exercises that you can do at home.

Squats

  • The squat is one of the most basic body weight exercises. For an extra challenge, carry hand weights while going through your squat routine. Care must be taken to properly squat to prevent injury. Make sure to keep your back straight and not let your knees bend beyond your toes. To perform a squat, stand with your feet shoulder-width apart and your toes pointed forward or slightly out. Bend your knees and hips, bringing your tailbone straight down and your thighs parallel to the ground. Inhale as you go down, and exhale as you stand up. Do no lock your knees when you stand.

Lunges

  • A lunge is an effective body weight exercise because it works the hips, thighs and butt muscles. As with squats, care must be taken to prevent injury while lunging by keeping the back straight and not letting the knees extend too far. Stand with your feet shoulder-width apart, and step forward. Then bend your back leg in a kneeling position. The front leg should bend at a 90-degree angle with the knee tracking over the ankle and the thigh parallel to the ground. To stand, push off of the back leg. Inhale as you go down, exhale as you rise. Do not lock your knees when you stand.

Step-Ups

  • A basic step-up can be done anywhere such as at home with a workbench, in the gym with an aerobic step bench or on a staircase. To do a step-up, shift your weight to your left leg and lift your right foot onto your bench. Transfer your weight to your right leg, and lift to bring your left foot up to the bench. You may be tempted to push off your right knee, but this is cheating. Lower yourself back from the bench by shifting your weight to your right foot and lowering your left foot to the ground. Then shift your weight back to your left leg, and bring your right foot down. Do this exercise often enough, and you should start to feel your butt and thigh muscles burn as they work.

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