Your overweight rear may become the butt of all the jokes unless you do something about it. It’s not just Jennifer Lopez who is concerned about her rear end. Unknown to most women, so many men too have a little insecurity when it comes to this issue. So, here is a workout which will give you the best gluteal muscle one can own.
Jokes apart, it’s very essential for people to have a well-toned butt. The hip is the center of gravity of a person, and a large butt will make mobility very tiresome for anyone. Especially, if you play sports, a large rear will severely cut down how fast, and how much you run. And then there is the added sexual attractiveness of a firm, toned butt. It may come as a surprise to you, but even women are watching your back. So given all these considerations, who would not like having the perfect rear?
» Single-Leg Pelvic Lifts
- Lie down on your back with your right leg bent, and the left leg crossed over your right, with the left ankle resting just ahead of the right knee.
- Your hands stay on the ground, palms facing downwards.
- Now slowly lift your pelvis up.
- Initially, you can use your hands for support.
- Clench your butt while you are in this position, and hold this position for up to 20 seconds.
- Then switch the position with the right ankle over the left leg, and repeat for another 20 seconds.
- Do this set twice.
- Go down in a position with your hands and knees resting on the ground like a four-legged animal.
- Raise your right leg off the floor, and bend it at a 90 degree angle at the knee.
- Push your heel upward towards the ceiling, and then come to the rest position.
- Repeat this motion 20 times for each leg in one set.
- Do three sets of this exercise for each leg.
- Some gyms come with a machine for this exercise, so you can take a heavier weight, if you feel that going free-weight is too easy.
» Raised-Leg Curls
- Take the same starting position as the previous exercise, down on your knees and hands.
- Raise your left leg, and keep it parallel to the floor.
- Then curl your knee, and contract your butt.
- Do 8 repetitions, and 4 sets with both legs.
- If you find it too easy, attach some weight to your ankle and do the same exercise, but make sure that you have a physical instructor for the first few repetitions.
» Narrow-Leg Squats
- Stand with your feet only a few inches apart, and then do the normal squat motion.
- When you keep lesser distance between your legs, more pressure is felt on your butt.
- If it gets too easy, make it tougher by taking a dumbbell in each hand.
» Standing Kickbacks
- Stand upright facing a wall, about 1 – 2 feet away from it.
- Lean on the wall with your arms fully stretched perpendicular to the ground.
- Contract your butt, and lift your right leg up as far as you can.
- Do 8 repetitions, and 3 sets with each leg.
The cross-train machine too can be a great cardiovascular exercise for buttocks, just increase the incline of the machine to increase the difficulty level. Swimming, too, is a very good exercise to help reduce the fat.