- Women's Health
Body Sculpting - 3 Steps Toward the Perfect Butt
If you want a perfectly shaped butt then you need to take these 3 steps to get there.
Body sculpting isn’t just for meatheads in the gym; you can easily build up that booty with no workout equipment at all.
By the end of this article you will be ready to amplify the curves in your body.
Step One Is a Literal Step
If you were to walk up a long flight of stairs you might notice something: your legs and glutes (your butt) are a little sore. Try skipping a step with each step up and you’ll feel it even more in your glutes. But you don’t even need a set of steps for this exercise. All you need is a sturdy chair, bench or something you can step up onto without it falling apart on you.
You want to make sure that it’s about knee-height so that it’s a challenge for you. If it’s too short then your glutes won’t get as good of a stretch and you’ll have wasted a chance to build up your rump. This exercise is going to work your glutes, quads, calves and hamstrings all in one. You could use weights, but to start just use your bodyweight to get a feel for the movement.
Stand in front of your chair or bench and step up onto it with your right foot. Use mainly the heel of your right foot to pull the rest of your body up onto the platform as you step up onto it. After you plant both feet up on your chair you’ll want to reverse the motion and step down with your left foot.
For the second half rep you’ll want to step up with your left foot, to ensure that you work your body evenly and give your right leg a short rest. Finish that half rep and you’ve just completed a full rep. After a while you will start feeling the burn in your glutes! But if you really want to utilize some steps we can move onto the next exercise.
Let’s Get Explosive!
You’re going to be doing the same motion but you’re going to get really explosive with the movement. What you want to do is find a long flight of stairs or a better option would be to find some bleachers. The reason why bleachers are better is because you can use the seats instead of the stairs to help give you a good stretch in your glutes. To start you’ll want to be at the bottom of the stairs or bleachers.
What you’re going to do is sprint as fast as you can up the stairs (or seats). If you’re using actual stairs then you’ll want to try to skip a step with each step you take to get a better stretch. This is going to be a natural movement but the increased intensity will help stress your muscles even more, which means extra curvature for you. So go ahead and sprint up as fast as you can and then slowly walk back down the stairs. Get a drink and take a breather at the bottom before you do another set.
You could do these nonstop but then you’d be target the wrong muscle fibers. You want to build up your biggest muscles fibers so that your results show quickly and you can really see that you’re building a better butt. Since your biggest muscle fibers give out after a few seconds you only want to do the quick burst up and then rest before you sprint back up again. After a few sets of these your legs and butt will be so tired that walking back down the stairs is a bit difficult. Now let’s get a bit multidirectional.
Hit Your Butt From All Angles
If you really want to develop the perfect butt then you need to stress your glutes in ways that its not use to. This will force your muscles to grow and build up that perfect butt. For this step you’ll be doing a circuit of exercises in quick bursts with short rests in between sets. Once again, you don’t need to use any weights with this, but you can if you want to raise the intensity. Let’s get into the circuit.
First you’re going to lunge forward with your right leg. Then lunge forward with your left leg. Then side lunge to the right and side lunge to the left. Then rear lunge with your right leg and rear lunge with your left leg. Then you want to squat down until your butt touches your heels and then jump up as high as you can. Then, without a break, repeat this circuit once more and that’s one set!
I’d recommend taking a 30-60 second break before doing another set so that you can keep targeting your biggest and strongest muscle fibers. This circuit helps you hit your glutes and legs from all directions and then ends with a deep and explosive movement to spark new muscle growth. Try out these three workouts and soon you’ll be admiring how well your but looks in your favorite pair of jeans.
These exercises are proven body sculpting methods to help you achieve the “perfect butt”. When you do chair step-ups, bleacher sprints and the lunge circuit you can really give your glutes an amazing workout without the use of weights or machinery. Now you can sculpt a booty you can be proud of.