Every woman knows fully well that the two areas of her body that attract the men's attention most are the breasts and butt. It is said that Pathans (a community) from Afghanistan generally fall for the butt and ignore the boobs howsoever voluptuous they may be. A favorite adage of a big majority of women is: The body of a woman starts with her butt; therefore, enhance the beauty your butt if you wish to enhance the beauty of your body.
Are you not satisfied with your butt? Is it too saggy, wobbly, small or big? Here are some exercises that can make it firm, curvy and sexy:
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1. Squats
Squats are considered among the best butt exercises. They are also known as multi-muscle exercises as they energize the muscles in the glutes, hips and thighs.
You can perform squats with or without accessories such as weights, bars or dumbbells. Here is how you do them.
1. Stand erect with your feet placed as wide as your hip or shoulders.
2. Hold the weights in both the hands and raise them to shoulders' level.
3. Bend your knees and lower your body into a squat while keeping your knees in line with the toes. Keep your bust erect, but push your butt behind your body.
4. Push your heels into the ground to force yourself to stand up.
Do 3 sets of this exercise and repeat each set for 15 times.
2. Lunges
A lunge is a forward thrust. Lunges are a bit difficult exercise because each lunge involves numerous muscles in one go. Lunges are of several types-static lunges also called step-ups, sliding lunges, step-by-step lunges, side lunges, low lunges and so on. Here is an example of a lunge:
Side lunge
Also called a side-to-side lunge, it works up the glutes, thighs and hips. You can perform a side-to-side lunge with a medicine ball to make it more energetic and intense.
1. Stand with your feet apart. Keep your toes raised to a 45 degree angle. Hold the ball in your hands at the level of your chest.
2. Lunge to the right side. Bend your knees, but keep them behind the toes.
3. Touch the ball to the ground. This will put pressure on various parts of your leg-thigh, knee and leg.
4. Stand up and do the same with the other leg.
Do 3 sets of this exercise and repeat each exercise 15 times.
3. Step-ups
It is like you are climbing upon the steps of stairs. You do not think that you actually doing any exercise as such. The truth is that they impact your glutes and hamstrings. However, you have to ensure that the step is high enough to activate your muscle fibers more intensely. Normally a 15- inch step should be great. If you hold weights, you may have to exert more pressure on your thighs and legs, thereby exercising your muscles all the more.
1. Place a 15 inch high platform or a wooden step and stand before it holding weights in your hands.
2. Place your right foot on the platform and put pressure on it to raise yourself on to the step.
3. Now come back to the ground. Repeat this step with the same leg 15 times.
4. Now switch on to the left leg and step up 15 times.
You can perk up your depressing, shapeless saddle bags with a butt-targeted exercise and nutrition program designed to give you stunning bums.
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Nov 11, 2011 22:57:42
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