Six Ways to A Great Butt (Part One)

by Heather Long | More from this Blogger

22 Feb 2006 04:26 AM

The butt is a powerful set of muscles on men and women alike. Building a stronger, more toned set of glutes provides a person with:

• Power
• Stability
• Fat Burning

The glutes are a powerful set of muscles. They can increase your performance during bicycling and lifting. They can give you more speed in both as well as providing you with immense stability as you carry or lift a child. The glutes are also a 'large muscle' group like the legs and toning the muscles there will help to burn additional calories and increase fat burning.

It is important to remember that before performing these exercises that you stretch out and that you perform them correctly. Avoid over training, if you feel pain then you should stop the motion. If you feel stretching and mild burning then you are giving those areas a workout. What are the six ways you can build a great butt?

• Walking Lunge
• Plie Squat
• Reverse Lunges

The Walking Lunge requires you to stand with your feet together. Keep your midsection firm and avoid arching your back. Keep your chest out as you place your hands on your hips or you can let them hang loose at your sides. You are going to take a large step forward and bend both knees. The following form is very important. Your front shin should be in line with the ankle and your back knee should be nearly touching the floor, yet not. You do not have to 'hold' this position, it's just where the first large step takes you. The second large step should have you pushing up and out of this position to return to standing with both legs together. Then you step forward with the opposite leg and repeat that motion.

Perform the walking lunge for 8 reps. That will give you four lunging steps to each leg.

A Plie` Squat is exactly what it sounds like. It's a combination of a ballet stance and a squat. You will stand with your legs wider than shoulder width apart, toes pointed outwards. As with the walking lunge you want to keep your midsection firm and you chest out. You should hold one end of a dumbbell or free weight (5 or 10 lbs is sufficient) with both hands. Do not lean forward. Keeping your back straight, squat slowly by bending your knees. Do not bend your back or lean your midsection forward. Put your weight into your heels, lower yourself no further than you are comfortable, then squeezing your butt and inner thighs push back up. Do not lift your toes or your heels from the floor. The upward motion should come from the butt.

Perform the Plie' Squat for 8 reps.

Reverse Lunges can be done with or without weights. If you've never done reverse lunges before, do not use weights in the beginning. It's important to perform the exercise correctly before increasing the intensity. Begin by standing with both feet together, similar to how the lunge begins. Do not arch the back. Instead of stepping forward, step back and bend both knees. The starting shin should be in line with the ankle. Hold this position for a five count and then push back up to starting position. Repeat with the opposite leg.

Perform the reverse lunges for 8 reps. (4 for each leg.)

Learn more about Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago.

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