Special treat for you today. I bring you the best butt exercises, based on important scientific research. Implement these butt exercises into your day and your butt will sparkle. Okay, maybe not sparkle, but your butt should look tighter and more spanktastic:
1. Quadruped Hip Extensions- Difficult name, simple exercise. You may remember doing this in an aerobics class back in the ’80′s. On your hands and knees, gently pull in your abdominals. Lift one leg up behind you, keeping your knee bent at 90 degrees, until the bottom of your foot is parallel with the ceiling. Change legs and repeat up to 15 times.
2. Lunges - My personal fave. Stand tall. Dumbells in hands are optional. Step forward with one foot, keeping your head up. Drop you other knee toward the floor by bending both knees. Keep your front heel down at all times and never bring your front knee past the center of that foot. Push up to standing, concentrating on pushing up with your front heel, rather than your toes or back leg. Change legs and repeat up to 15 times.
3. Sprinting- This will also give you the cardio-boost you need to burn fat. Warm up with a light jog and other leg exercises. Your first sprint should be low intensity. Try five sprints of 100 meters (1/4 track) with 3 minutes of rest in between each sprint. Gradually increase your speed with each sprint.
4. Step-Ups- I do these on the bottom of my stairs at home. You can use an exercise bench or step-box that is from 6″ – 16″ high. The higher it is, the stronger you need to be. Dumbbells in hands are optional. The movement is basic, step up and step down. Check out this short vid for the right step-up technique.
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SOURCES:
http://www.acefitness.org/media/media_display.aspx?itemid=246
http://www.nzgirl.co.nz/articles/8907
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My favorite butt exercises are lunges and split squats. Split squats kick my butt every time! They’re awesome.