Day 27 – Build Your Butt

Most people like to hear that they have a nice ass or a cute ass but as the saying goes, “you won’t get the butt you want by sitting on the one you have”.

There are three muscles that make up one’s butt. The gluteus maximus, gluteus medius and gluteus minimus; the largest being the gluteus maximus (as the name implies).  In fact, it is the largest muscle in your body.

Whether you wish to tone your tush or develop your deriere, the following exercises have proven to be most effective when done correctly.

Squats – standard and sumo; with or without resistance.  Resistance can be dumbells or barbells.  It is good practise to have a partner or friend act as spotter when using barbells.

Lunges – forward, reverse, walking, stationary, alternating and side lunges

Deadlifts – practise perfect form before adding resistance; proper form is critical as deadlift affect your hamstrings, butt and lower back.

Hip Thrusters – easy to do but remember to squeeze at the top.

The main factor in a nice butt is actually genetics. Genetics are not just an indicator of how your tush may look now but also a factor in how much it may actually change with proper exercise. Exercise will definitely aid in building, shaping and toning. As with any exercise, form and consistency are key.  Might as well look great coming and going!

 

 

 

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