Monday, April 20, 2009

Exercise: Best Butt Toning Exercises

By JasonCooley / Apr 18, 2009 Fitness Magazine.com

Most women complain about their lower half (specifically the butt) being their major problem area. The last ten years have put more emphasis on the butt making it a desired physical asset to have. Now every woman wants to work on her butt even if it's not in any worse shape than the rest of her body. A tone shapely butt is the latest thing and I'll tell you the five best exercises to get it.


You will notice number 1 on the list of best butt toning exercises is the squat followed by other good exercises listed in no specific order. You will notice one of the other best butt toning exercises is a variation of the squat. That's because the squat is the absolute gold standard in having a top notch backside.

Best Butt Toning Exercises:

Squat

Position the bar about chest level. Step in the rack, get under the bar and lift it off, and carry it to the middle of the rack. Position your legs about shoulder width apart and simply bend down at the knees and hips as if you were going to sit down. Keep good posture. Leaning forward is fine just do not round your back. Squat as low as is comfortable and in time you will be able to squat lower. Do not allow your hips to go past parallel. Do not allow your knees to go past your toes. Push through your heels to rise back up. Keep your feet flat on the floor.

Deadlift

This is very similar to the squat and works so many other muscles that you need to do it on a regular basis. Grab the bar and hold it slightly wider than hip width apart in front of your thighs. Stand with feet shoulder width apart. Maintain a slight arch in your lower back and your chest up, look towards the ceiling, slowly bend your knees and push your butt back lowering your body so your thighs are parallel with the floor. The bar will not scrape your knees if you're are pushing your butt back far enough and keeping your upper body upright. Push through your heels to rise back up to starting position. Keep your back from hunching over when you rise back up to standing. If you have trouble with this work on strengthening your lower back and hamstrings.

Hip Raises

Lie face down on a bench with legs completely hanging off the bench. You should feel the edge of the bench right on your hip flexors (the crease between your legs and torso). Straighten your legs and put toes together on the floor. While keeping your legs completely straight, raise your legs until they're parallel with the floor and even with the bench. Squeeze your glutes then slowly lower until toes touch the floor again.


Wide Squat

This exercise is better done on a smith machine for safety reasons. It's the same as a regular squat but with a much wider stance.

Now that you know the best butt toning exercises, you can be confident you are doing the best exercise for butt toning.