Firm-up Your Buttocks
July 16, 2009
Buttocks add more zing to your appearance, if you have them in shape. They are an important part of your backside appearance.
Exercises for buttocks
Squats
Squats workout the buttocks, hips, and thighs. Squats can be started as a free exercise, and later graduated to include weights.
To do a squat:
- Stand with feet apart slightly. Lower your body down using your legs and bring your body up again. You can do half-squats initially.
- You can do squats with weights as well. Place a bar on your shoulder. With your hands on the bar, gently do the squat movement as mentioned in the above point.
Lunges
Lunges are an exercise that need slow movement and precision. They rely on good balance as well. It works out the gluteus muscle as well as other associated muscles like hamstrings, thighs, and calves.
To do a lunge:
- Stand straight with feet at shoulder-width.
- Place your right or left foot forward.
- Gently lower your body, till your thigh is parallel to the floor.
- Get back to your original position.
- Repeat for the other leg.
Kickbacks
This is also an excellent way to firm-up the buttock muscles. Kickback exercises also rely on slow movement, and balance like the lunge exercise.
To do a kickback:
- Position yourself on the floor with your hands and knees. Your thighs should be perpendicular to the floor, and your palms should be balancing your torso.
- Gently lift one of your legs up, so that it is above the line of your head. Your knee should maintain a ninety-degree bend during the lift. Lift your leg till your thighs are parallel to the floor. Hold the position for two to five seconds. Gently bring the leg down to its original position.
- Repeat for the other leg.
Curls
Curls can be done in the gym using the leg-curl machine.
To go a curl:
- Lie on your ventral-side on the cushion of a leg-curl machine.
- Place the back of your ankles (groove), under the cushioned lift-levers.
- Lift the weight-laden life-levers with your legs. Get a full movement, until you feel your buttocks squeeze.
- Bring your legs to their original position to complete a repetition.
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