Is one of your exercise goals to achieve a butt that looks firm and perky? This can definitely be a difficult area to tone, and it’s hard to know which exercises and training techniques you should be focusing on. Here, are a few things you need to keep in mind to maximise your results!
While men have a hormonal predisposition to store fat around their middle, most women tend to store excess fat around their upper thighs and butt. This is often the last place you’ll lose fat when you start following a training and nutritional program to reduce your body fat. Don’t be discouraged. It just takes a little extra dedication. With consistency you will get the results you want!
You’ve probably never thought about it, but your posture actually effects the appearance of your butt when you stand. If you stand with your knees locked, your lumbar spine over extends, which is bad for your lower back. This, in turn, tilts your pelvis forward and makes your butt stick out. Alternatively, if you have your pelvis tilted the other way, from slouching, your butt will tend to look untoned and flat. By standing tall, with slightly soft knees, you’ll not only enhance the appearance of your butt but also improve the health of your lower back.
To sculpt a great butt, you should focus your training on two areas. Firstly, you need to reduce excess body fat via full body resistance training and interval training. Then, you’ve got to do exercises that specifically tone the muscles around your butt. When doing resistance work, focus on training all of your glutes (maximus, medius, minimus). So try single leg squats, lunges, single leg dead lifts and external hip rotation exercises. Don’t forget to train your hamstrings too, as that will also enhance the shape of your upper legs and butt.