There are some very powerful exercises that can be done to help you sculpt your butt to perfection. And by performing these exercises over time, the muscles in the glutes can become toned and shaped in a very efficient manner. Below are a few of some of the best butt exercises for women.
Glute Bridge With Single Leg
In order to perform the Glute Bridge with a single leg, you should lie down on the floor. The knees should be bent and feet should be flat on the floor. When the knees are in line, one leg should be extended. While exhaling, the glute should be squeezed and hips should be pushed towards the sky. The hips should be raised as high as possible. The butt should be hovering right above the floor and it should be lowered. The exercise should be repeated without touching the ground.
With this exercise the lower part of the butt will be targeted. Lie on the floor with your arms on your sides. The feet should be lifted up and both knees should be bent 90 degrees so that the thighs will be perpendicular to the floor. Tap your left toes very slowly and quietly to the floor and do the same for the right. Tapping of the feet should be done alternately for one minute. If there is any pain in the lower back, the toes should not be brought all the way down completely.
Squat With Kick-back
Stand with your legs at shoulder-width apart. By sitting back to a squat you should bring your fists closer to your chin extending the arms forward while the left leg should be brought straight behind you. Return to the squat position and repeat on the other side. Alternate sides should be continued for one minute. Your weight should be back on the heels as you continue the squat and hips should be in a square shape while extending the leg behind you. Try not to twist your legs towards the side.
Squats With Dumbbells
Your feet should be shoulder width apart with 8 -10 lb. dumbbells by your thighs. You should squat down as if you are going to sit in a chair with weights over your heels. Glutes should be squeezed when you return to the start position. You should try to do about 10 to 20 repetitions. As you are doing this exercise, you should ensure that the weight will be on heels and knees should not pass over your toes. Increasing the repetitions and increasing weights will generate greater results.
Standing with your feet together and fists near your chin, lunge forward with your right leg. After jumping up, legs should be jumped in mid air. You should land with your left leg in a forward lunge. This exercise should be continued for one minute by alternating sides keeping your fists in front of your chin and pushed off the floor. The front knee should be bent 90 degrees and should align over the ankle.
All of these exercises are great for toning and shaping your derriere. However, if you want a complete toned and sexy lower half, you should implement theses exercises along with a good overall leg routine. For a fantastic guide on how to get some seriously sexy legs, head over to fitgirlsdiary.com and check out their awesome Full Leg Workout Routine.