Butt Workout – If you are looking to build some extra muscle in your butt, it is time to put together an effective butt workout to get the job done. It is important to make sure that you are doing all of the right exercises to target and isolate the muscles in your butt area. These exercises will help you build muscle quickly and effectively. Here s how to perform them:
Pick 4-6 body weight exercises. Do as many repetitions as you comfortably can with good form. Repeat for at least three rounds. Do a butt workout with your regular exercise routine at least 3 days a week. To speed up your results, concentrate on your butt muscles during your warm ups and cool downs. Make sure to warm up and cool down with cardiovascular exercises and an appropriate cardio workout routine.
In this starting position exercise, you will hold a chair or stool under your legs and slowly stand up. Keep your arms at your sides, bent at the elbows, and your hands below your hips. Lift your buttocks off the floor as high as possible, and rotate your shoulders as your legs rise. You will repeat this exercise eight times.
This butt workout looks like a standard hip thrust, but there are more eccentric movements that you can add to it to target the glutes more. Starting position – again with a chair or stool. Elevate your buttocks off the floor, keeping your back straight. Now lower yourself down to the starting position. Keep your glutes working at all times. Perform eight reps of thirty seconds each hip thrust.
To increase the difficulty, you can change the position of your legs while you perform the second exercise. Instead of bending your knees to your chest, you can angle your knees downward as you do the second exercise.
While performing the upward extension of your lower back, you can also change the way you rotate your pelvis. While in the full extension, you can lift your buttocks off the floor and rotate them upward while in the full rotational movement, lifting them to your chest.
The final exercise is performed exactly as the first one, except that you raise your legs straight up instead of bending them. You can lift your buttocks off the floor by raising your legs and squatting them.
Bring the knee closest to your chest up to your chest area, and in the same motion bring the knee furthest away from your body towards your toes. Repeat this exercise eight times. After completing this exercise, you should have a nice stretch in your butt.