It seems to be the same conversation I have when speaking with women about fitness, “I want to lose weight around my middle”, “I want to lose weight around my legs” or “I want to sort out this behind”. At one point it would appear that girls were going for that size 0 look, the one where bones would stick out at different angles, I can tell you one thing ladies, it’s really not a good look. However I have come to notice that with the health and fitness industry forever growing, women are becoming more attracted to the idea of an athletic look. This is great news as it means more and more women are actively going to the gym and eating the right foods to achieve what is ultimately a fit, healthy body.
Right, so you have decided ‘Yes, this is exactly what I wan’t, but how do I get that booty I want?’. Well here are a few exercises that you can do to help tone up that rear and make you want to wear yoga pants 24/7. Remember these exercises are just as good for men as they are for women, so guys I urge you to not skip on these essentials.
I think it’s safe to say that we have all heard of the squat, what’s so good about this exercise is you can do them without even having any gym equipment and still get a burn going. There are different variations of the squat, either barbell behind
Lets try the goblet squat, so holding a dumbbell, kettlebell or similar weighted object, place your feet shoulder width apart with your feet facing forward. Keep your back nice and straight and head up, eyes forward. Begin by pushing your bum backwards and at the same time going down, all the while keeping your back straight and head up. As you go down concentrate on contracting your core muscles as this will help with overall strength and balance, breath in on your way down. Your knees should travel directly over your feet and not move out to the side or bow inwards. As you come down your thighs should come at least parallel with the ground, a lot of people will say to go all the way down but personally I think this adds unwanted strain to the knees that can be avoided. Bring yourself back up again, maintaining a straight back and head up, breath out on the way up. Look to do around 4-5 sets of 8-10 reps, the last rep should feel a struggle.
Straight Leg Deadlift
The straight leg deadlift is similar to a normal deadlift just without the bending of the knees, again just like the squat you can do this without weights but you will find this will become more of a stretch than a workout so weights would be better.
For the purpose of this we will say you have a barbell, so with legs shoulder width apart, keeping your back nice and straight and head up. Bend forward keeping your legs straight, the only movement here should be at the hips as you bend forward. Remember to breath in as you bend over, grip the bar firmly, keep your head up. At this point you should feel a stretch in the backs of your legs, whilst gripping the bar begin to lift the weight breathing out at the same time. Contract your core muscles again but at the same time focus on your hamstrings and glutes doing the work of lifting the weight, like a crane lifting a car. When you reach the top don’t make the mistake leaning back too far, just keep your back straight and stop when your vertical again. Complete 4-5 sets of 8-10 reps, again the last rep should be a struggle.
Lunges are known by everyone, we have all seen the VHS tapes of Mr Motivator in his spandex lunging like there’s no tomorrow. These are really easy to do as well, once again no weight needed but would be an advantage. Now with the lunge you can either do this on the spot or you can do them walking, so if you have the space then do them walking but if you’re restricted to just your living room then stay in one spot. I do my lunges walking with a barbell behind my neck, but you could also hold onto a couple of dumbbells, Keep your back straight and head up, place one foot forward in front of you, as you do slowly lower yourself down allowing the front leg to bend at the knee eventually with the thigh at a right angle to the ground. Your leg behind should also bend at the knee and almost touch the ground, keep your core muscles contracted helping you keep balance. Bring yourself up and then repeat on the other leg, again remember to breath in on the way down and out on the way up. Complete 4-5 sets of 8-10 reps per leg so that should be a total of 16-20 reps per set at 4-5 sets.
There you have it, some basic but important exercises to help build a better booty, this will tone up the muscle and help to strip away that unwanted body fat. As you can see from these exercises you don’t need any fancy equipment or state of the art gym to do them, you just need the drive to succeed and the determination to push through even when you’ve had enough.
If you want to share your experiences with these exercises then please do in the comments below.
Learn from the past, live for the future.