5 Steps to Have Great Looking Buns

By: Jesse Miller

If you are not content with the size of your buns or if you think they look ugly, flabby and saggy, then do some practical steps to firm and shape up your rear.

1. The squats - The squats are still considered as one of the best exercises not only for your butts but also for your hips and your thighs. There are of course a number of variations of this routine but one of the most common ones is the chair squat. To perform the routine, you need to stand with your both feet a hip wide apart and then try to do the squat. Remember that when you do the squat, you need to have your back in straight position and your abs inside and your knees just behind your toes. You need to allow your butt to lightly touch the chair and then squeeze the butt to stand. Perform the routine in at least two to three sets of at least eight to twelve repetitions per set.

2. The Lunges - The lunges are considered as among the most practical exercises since it basically works on a number of your muscles. You can work on your glutes, your hamstrings, your back legs, your quads and even your calves. There are also a number of varieties of the lunges and these are the side to side lunges, the reverse lunges, the front lunges, the walking lunges, and the wheel lunges. To add more challenge to the lunges, you can elevate using a step or a platform.

3. The Hip Extensions - The hip extensions are also referred to as a form of compound exercise since it works on other groups of muscles. The hip extension though is a routine that targets the gluteus maximus which is the largest muscle in the body. You can use a dumbbell behind your knee or ankle in order to add intensity. Also, you can try out another variation where you can lie with your hips on the floor and your torso supported by a ball and your knees bent. Then what you do next is to squeeze the glutes in order to put your feet straight forward towards the ceiling.

4. The Step ups - The step ups are very simple routines and all you need to do is to place one of your foot on a platform or a step and then you push the heel unto the step. In this routine, remember to keep your knees at most 90 degrees in order to keep it safe.

5. The One-legged Deadlifts - The deadlift again is one of the most versatile routines since it also works on many parts of your body. In order to do this you need to take your left leg just back a bit and the weights just in front of the thighs. Then you need to tip from your hips and then lower the weight as far as your flexibility would allow. You need to keep the back flat or through its natural arch and then keep your abdomen contracted in order to protect your back. Then you need to squeeze your glute muscles and then rise back up. Perform the routine for at least two to three sets of eight to twelve repetitions each set.

Then you can also try the other variations of each of these routines with an added challenge or degree of difficulty.

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