Best exercises for perfect butt muscles

14 Jun 2013, 18:55
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With summer season reaching its peak most girls must be ready to trade much fore slender legs, slim waist and perfectly shaped butt.

thin body shape

To become and then remain an owner of truly beautiful muscular body you must work on it all the time. While it is easy to tone your legs and arms muscles, there are other special parts of your body that can not be changed and shaped as easily. For example, buttocks muscles require either strenuous exhausting efforts or unusual exercises to be impacted.


You may find lots of various exercises for different parts of body on-line, but they won't make any difference if you don't exercise regularly and watch your diet.


I'd like to list here only the most important ones. These are very efficient for toning muscles of your butt and changing their shape.


These are the exercises that you can do even at home as they do not require much space or special equipment. If you are in good shape already, devoting 20 or 40 minutes a day will make your butt muscles happy and grateful.


Plie Dumbbell Squat


Technique: Take a dumbbell with both hands at one side and you hands will stretch down. Feet shoulder width apart or more, hold you back and squat until the dumbbell touches the floor.



Hip Extensions

Based technique: standing on all fours, lift your leg up until the foot was parallel to the floor, Keep your back straight and don't lean backward or forward.



Bridge with your feet together

Technology Implementation: Lying on the floor, your legs bent at the knees. Put your hands on the floor, lift your pelvis while holding the back straight.



Lunges forward

Technology Implementation: Stand with your feet shoulder width apart, hands on hips. Lunged forward, sinking into a squat to the back leg knee barely touched the floor. Return to the starting position. Repeat the exercise on both legs. Possible as weighting pick up a dumbbell.



Of course, these are not all of the exercises that you can do to have a butt of your dream. You may find other additional exercises on-line.


The most important thing, don't forget that vigorous 40 minutes workout is the most efficient, going over than that is not worth it. You will loose energy without any noticeable visual results.

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