- Exercise & Fitness
Best butt exercises
Build a better butt
Most people, men and women are not happy with some part of their body. If you were to ask most women what body part they would most like to change and get toned they would say their butt. The good thing about not having a butt you like is, you can fix it. There are hundreds of stories of people that have worked their butt into the look and shape they want.
To get the butt you want, it takes a combination of exercise, diet and motivation. The hardest part is the motivation, If you can stay motivated, the other two parts will fall into place.
So what do you do? You have to motivate yourself by focusing on the benefits you will get from changing your lifestyle. You have to change your diet and exercise to lose fat and to build up strengthen and tone the muscles in and around your butt.
Motivation. To be motivated to eat right and exercise, you need to have a desire to reach your goal and enjoy the benefits. You must really want to make some changes in your lifestyle and your way of thinking. To do that, you need to focus on what the benefits will be to you when you get to your goal. You need to think that the benefits are worth more than the woirk to get there, and that this is something you can do. Think of how you will look when you reach your goal. Think about new clothes and think about how you will like the look of your body when your done.
The other thing you need to keep your motivation high is to track you progress so you can see how the work your doing is paying off. Keep track of your progress, make time for your exercise in your schedule, set small goals inside your main goal that are reasonable to reach and reward yourself when you reach the smaller goals, not with food, reward yourself with something you want that is special. Every once in a while cheat a little, but just a little.
Diet. You don’t need to go on a restrictive diet that limits all the good food. You need to do the opposite, you need to eat more good food. Start out the day with a high protein breakfast. Eat 2 or 3 eggs for breakfast, fixed any way you like them. Eat them with some cheese and some type of vegetables, like green pepper, or any other vegetables that go with eggs. Be creative and experiment.
Do your workout in the morning if you can. After your workout is when you should eat the majority of your carbs for the day. I have a big protein shake with 12 oz. whole milk, a scoop of protein powder, a banana, 2 scoops of whole old fashioned oats, 6 frozen strawberries, and a handful of frozen blueberries.
Get pure protein bars for your snacks. They are the best balance of fat, protein, and carbs for a good snack to keep you going.
Have a snack in the middle of the afternoon, and another in the middle of the evening, after dinner. I normally finish the day with a snack of some kind of nuts and an apple before bed.
For dinner, have 8 oz of good protein. Chicken, beef, or pork. Add to the meat a big bunch of veggies and a piece of fruit. This diet will give you plenty of good carbs so you won’t feel weird like some diets that are low carb make you feel. You will get all the benefits that come with a high protein diet, without the side effects.
Exercise. There are 2 types of exercise, cardio and weight training. For the cardio part, you should do cardio for 15 to 30 minutes at least 4 days per week. Do whatever you like. I mix it up and do different things all the time. I ride bike outside, ride bike inside, run, walk, do jumping jacks, etc. Just do something that gets your heart beat up and gets you burning calories.
For the weight training exercises, these are the best ones to work the butt and get those muscles toned and hard and shaped like you want them. Do these 5 exercises 2 days per week and do them as a circuit, all the way through, rest for 1 minute and go through them again. Do 3 circuits of the 5 exercises.
1. Squats. Do just with body weight at first, add weights when it gets too easy. Squat down until your thighs are parallel to the floor, push your butt back, as you come up, squeeze your butt hard at the top. Do 20 reps for each circuit.
2. Lunges. As you lower your body down in the lunge, squeeze the butt muscles at the bottom. Do 20 reps.
3. Step ups. Get something about stool or chair height to step up on it, do both legs. Do 10 reps for each leg.
4. Leg extensions. Lay on your back with your feet flat on the floor, raise your pelvis up toward the ceiling and squeeze those muscles hard, lower back to floor. Do 20 reps.
5. Straight leg deadlift. Use a pair of light dumbbells to start, keep your knees locked and bend over like doing toe touches, straighten back up and use your butt muscles to pull your body up to a standing position. Use light weights to start, work up as you get stronger.
You can have a great looking butt if you just motivate yourself and put your mind to it, get a reason to be motivated, have short term and longer term goals and reward yourself when you reach them. You will feel good after the very first workout and you will see a difference within a couple of weeks if you stick with the plan. Do it for yourself.