Simple Exercises To Tone Your Butt In No Time

I had never thought of anyone;s butt as a separate “entity” that people would work on to make it look different, make it look the way they wanted it to, make it look more “sexy” and “attractive”.

The first time I noticed any reference to bum sculpting was in “The Four Hour Body” by Tim Ferris. I was not interested in muscle building or fat loss at that time, but having read his “Four Hour Workweek” earlier, I was keen on learning about his experiments with the human (his own) body, the things he had been doing to stretch and push the body’s limits and yet stay alive. In that book is a chapter on building the perfect posterior.

Now a days you cannot search for exercises on the net and not come up with links to exercises about building bigger
and toned butts.

Butts have become another of those beauty/sexiness attributes like flat abs and toned legs.

The technique that successfully converted a butt from a “skateboard” profile to one on which they could balance tequila shots was achieved by using kettle bell swings. More on this later.
However, as we are now looking to achieve great results with body weight alone, we shall look at the three basic but most effective moves that can turn make that butt bigger, lifted and toned.

The three basic moves are squats, lunges and bridges.

Please watch the videos at the end of this article to understand how the moves can be done correctly for maximum effect and without injury.

1.Squats

Squats are the simplest of exercise, but also the ones that can be easily done wrong.

Here is a post from nerdfitness.com that tells you how to do it right.

Please see the video first.

“
• Squat down until your thighs are at least parallel to the floor. If you don’t go down that far, you’re cheating yourself and doing a fake squat. Go way down, and you’ll feel it in every muscle in your leg. This will give you a really strong core along with strong legs and a strong back.
• Try not to extend your knees past your toes. If you’re doing the squats right, you should be sitting back with your ass out and back straight.

• Don’t arch your back. The best way to make sure this doesn’t happen is to keep your head up when you squat, and KEEP YOUR ABS tight throughout the whole exercise (that’s right, squats will even work your abs).
• Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward.
• Want to see a good test if you’re doing a good squat? Stand up in front of your desk chair, and ‘squat’ down into the chair. Are you sitting? Good. Now stand up without leaning forward at all. if you’re squatting properly, your ass will be sticking out, your back will be straight, and you’ll be able to stand right back up without having to lean forward to get momentum to stand back up.”

The Bridge – Short Bridges

The bridge has a few variations, but we are looking for maximum effect on the glutes and will go for the short bridge.

The Short Bridge

image from http://www.12minuteathlete.com/

Lie on your back with your knees bent. Squeeze your butt and abs and raise your butt and hips as high as you can while still keeping your shoulders on the ground. Hold for one second, then lower down.
This illustration from wikihow shows it best.
http://www.wikihow.com/Perform-the-Bridge-Exercise

The Lunge

Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to the side of your body.
Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your body to the ground. Your front knee should be directly over your ankle and your back knee should only be a few inches above the ground and you should be on your toes on the back foot.
Push off with the front foot and return to the starting position without letting your foot or toes drag on the ground
1. Always make sure your front knee is directly over your ankle.
2. You can perform back to back repetitions on one leg or alternate legs.
3. Practice pushing off hard to make sure you are using your leg muscles to return from the lunge position to the starting position.