Getting your butt into shape is one of the most important things you can do for yourself. Why? Well, the butt is responsible for supporting the entire body, so a strong butt will improve your posture and overall balance. A weak butt weakens your core and leaves you prone to injury. So, if you want to have strong abdominals and a sexy, perky butt, then you’ve got to do exercises that target those butt muscles.
But if you want to target your butt muscles without a lot of excess fat, then it’s not going to be as easy as just doing crunches all day long. Crunches are great, but they only target the outer butt muscles. Which means they won’t really get you the results you are after, unless you are willing to spend countless hours in the mirror. So, what are the best exercises to use instead?
For tight, toned butt muscles, the best exercise you can do at home for strong abs is to run. Running is an excellent fat burning exercise, and it also strengthens and tones the core. The running will work your butt, thighs, and back even better. Plus, you will be able to burn tons of calories, which will go a long way to melting away the layer of fat around your butt.
Another exercise you can do to tone and strengthen your butt muscles is to perform push-ups. They are great workouts for your core because they require you to use a lot of your abdominal muscles, as well as the transversus abdominis muscle. This muscle helps you take the stress off your entire core, which in turn helps you melt away that excess belly fat layer. Push-ups will also help you achieve a better posture. While doing push-ups, make sure to use a standard bar, not a bench press or a L-shaped bench.
If you want to tone and strengthen your butt muscles, another exercise you can do at home for strong abs is to do full-body squats. They are another excellent choice for butt exercises, because they use a great deal of your thigh muscles. It will feel like you have to actually push yourself out of a chair. You’ll be burning off lots of calories, and they will also tone and firm your thighs and buttocks. These leg workouts are also good for building muscle on your core, because they isolate and target the inner hip muscles.
For the final part of this article, let’s look at exercises you can do at home for strong abs, and focus on the fat loss aspect. The next exercises you can do at home for butt-building are sit ups and crunches. The first thing to note about sit ups and crunches is that they work the abdominals, not only your butt. They may tighten your stomach and even help you lose some weight, but they will do little for eliminating the fat deposits around your belly. This is why it is best to use resistance training when trying to get rid of belly fat.
Another exercise you can do at home for strong abs is the bicycle crunch. This exercise is also good for building muscle on your core. To do this exercise, simply lay down with your back flat on a workout bench. Then, while making a small arch in your lower back, bring your shoulder blades towards your chest so that your upper body forms a straight line with the floor. Next, contract your abdominal muscles as deeply as you can, and squeeze your buttocks together to work the band of muscle that runs from your lower abs all the way to your pelvis.
The final two exercises you can do at home for strong abs that will truly make a difference are pushups and pullups. Pullups are very effective for eliminating belly fat. You can do them standing or in a lying position. Pushups strengthen the core abdominal muscles just as much as steps, but they build more muscle mass, because your abs are forced to lift the extra weight.
Make Your Legs Work With Walking Lunges
Walking lunges improve your core, glutes, thighs, hips, and lower back. Walking lunges also strengthen your quadriceps, hamstrings, calves, and quadriceps maximus. To create a walking lunges routine, you need to start in the standing position and walk forward slowly while leaning forward on your elbows. You can add weights to your lunges by placing medicine balls underneath your knees, or by holding a weight plate on your toes and then pull your hands toward your body as you raise your legs. Try to do ten reps of thirty seconds, three times a week.
Another exercise that you can do in addition to walking lunges is the right and left foot forward and backward lunge. To perform this exercise, you need to first place a medicine ball or some small weight on each of your feet and stand with your legs together. You then take your hands and place them on your shinbone so that your arms form a straight line from your shoulders to your hands.
Now take your one leg forward and lean into it, keeping your knees bent and your pelvis tilted as you take the front leg out in front. Keep your arms and legs straight as you bring the opposite leg back in and curl it up at the same time. Then, extend your arms in front of you and bend your knees as you bring your front knee towards the floor, making sure that it touches the floor before bringing your foot back up to the starting position. You should do ten repetitions of twenty-one reps for each side.
Tighten Your Lower Back With a Stability Ball Hip Thrust
When most people think of starting strength and conditioning programs, they often envision lifting the weight in a standing, seated, or prone position on a Stability Ball. While it is true that using a stability ball during exercise can increase your strength and range of motion, the use of the ball in conjunction with other exercises does much more than this. A common mistake novice bodybuilders make when training with a ball is holding the ball between their feet and performing the exercises on a full squat or lunge. When you perform these movements in a standing position, you are actually holding the ball in place at an angle of 90-degrees, which means that you are already using your abdominal muscles to stabilize your body and keep it from falling to the floor. This is a far different exercise than simply performing a standing or sitting back extension.
The stability ball hip thrust is also better performed when performed at an angle of ninety degrees because the angle provides more resistance to your legs straight line. At an angle of ninety degrees, your legs will feel a significantly stronger pull, which will lead to more explosive power for your legs. Also, you will have increased stability, which in turn leads to increased balance and more control.
To perform the stability ball hip thrust, first position the ball between your feet and then lean forward slightly so that both of your feet are resting on the balls of your feet, making sure that they form a straight line. Once you have your feet situated correctly, contract all of your abdominal muscles while keeping your spine straight, and then bend your knees to lift your legs straight into the air. Once your legs are lifted, contract your glutes until your thighs are nearly touching. Slowly lower yourself back down to the starting position and repeat the process for as many reps as you can before stopping and holding onto the stability ball with your hands.
Single Leg Deadlift – Basic Exercise For Training Strong Abs and Glutes
Single-Leg Deadlift is an effective exercise movement which is normally done in a standing position. It is also called the King Crab. In performing this exercise, the weight of the body is supported only by the lower back and glutes. In other words, the legs have no contribution in the exercise.
The single-leg deadlifts develop the lower back, abdominal muscles and gluteal muscles simultaneously. The lower back and abdominal muscles help to balance the body while the gluteal muscles improve the balance of the hips and the legs. The single-leg deadlifts also improve balance and reduce back pain. They can be performed with empty hips or with a barbell.
For best results, it is better to use a weight bench which has a high back and flat and wide belt which are placed at the feet of the dumbbells. Another important factor is to keep the legs straight and the back straight while keeping the heels close to the floor. Make sure that the dumbbells are held in both hands with the palms facing upwards. The position of the dumbbells should be enough so that the hinge of the dumbbells faces towards the stomach or towards the thigh.
The Standing Upright Lie Reverse, also known as the supported single-leg deadlift, is a variation of the regular single-leg deadlift that places more stress on the glutes, hips, and lower back. Because it requires the use of both legs to lift weights, it puts a greater emphasis on developing those muscles more, as well as strengthening the back muscles at the same time. This exercise works the quadriceps, glutes, hamstrings, and hip muscles, as well as stabilizing the spine and pelvis. The supporting low back and strong quads/hamstrings allow you to lift with good form and power, while the gloves help prevent injuries during your workouts.
The first exercise in the supported single-leg deadlift, called the Wide Grip, requires the person using the assisted pull down bar to stand on their tiptoes and then grab the top of the table or bench with their forearms on the ground, with their back foot on the floor. They must then bend their knees slightly and grab the bar with both hands. When the arms are lifted past the level of the chest, the bent knees return to the floor. This is performed with the legs in the same position as the standard supported deadlift, with the knees flexed and back foot on the floor. This movement increases the tension on the plates, which in turn helps to strengthen them even more.
Another one of these single-leg exercises for the lower body exercise is the supine row, or the rope row. In this exercise you use a device called a stepping board, or just simply a bench to support your back and your arms at an angle where they’re pointing towards the floor. You’ll need either a standard bench press bench or one that has special” supine” attachments. While holding the bar in the usual fashion, with your arms crossed, and the back foot on the floor, you’ll simply raise your legs and let them drag behind you as you pull the bar up.
Banded Lateral Step-Out Squat – Gain Weight Fat and Tone Your Butt
Banded Lateral Step-Out Squat is one of the best exercise to gain weight fat and tone your butt. This exercise targets the lower buttock area and will help you build up your buttock muscles and get rid of the excess skin in the region. There are two different workouts for this exercise, which includes a warm up, and cool down. During the warm up, you’ll want to focus on your abdominal muscles and the gluteus maximus (hamstring).
Once you have those muscles ready, then you’re ready to start the squat exercise. You will perform the squat exercise by sitting back straight, with your feet slightly elevated. With your legs fully extended, step forward to your single-leg deadlift and stand up.
The cool down is simply a few minutes at a time going back to your original position. This should be done several times to achieve proper tension and balance between your lower back and your butt. These Banded Lateral Step-Out Squat exercises are an effective and safe way to get started with a new strength training routine. You will find that they build up your glutes, strengthen your core, and increase your squatting strength and endurance for any type of workout!
What Is a Banded Glute Bridge?
Glute bridges have been around since the 1920s, when they were first developed by a German doctor, Reinhold Voll, for physical therapists to relieve pain caused by strained hamstrings. Glute bridges refer to when you raise your buttocks off the floor and then bring them back to the floor again. The glute bridge exercises are used to strengthen the glutes, which are the large muscles of the buttocks. The exercises are often performed in an upright position, but can also be done in a lying down position. They are designed for use with free weights or with exercise tubing.
A banded glute bridge requires that you lift your heels slightly off the floor so that your toes are kept apart at all times. Your feet should be at least two inches apart. However, most gluttons perform this exercise without any tension in their calves and feet. The band around the heels of the feet is connected to a thick metal ring that is placed around the ball of the feet. When these two objects are brought together, tension is applied to the ring resulting in the lifting and lowering of the heels.
While the gluteal lift is commonly performed without any form of resistance, it is a good way to develop strength and flexibility of the hip flexors and the quadriceps. This exercise also makes the muscles in your abdomen and lower back stronger. For those who do not have a lot of flexibility in their legs, this exercise could be considered as a good way of developing thigh power.
Isometric Glute Bridge – An Effective BJJ Position
The Isometric Glute Bridge is an effective way to boost raw potentiality of the basic forward BJJ position. To perform, simply stand in a neutral position with your knees bent and feet flat on the ground (you should be standing on the balls of your feet if you are looking for a Glute bridge). Then, lean forward slightly so that your upper body hangs by your sides and heels and bring your lower body up to meet the raised shoulder.
Slowly and under control, extend your arms out towards your sides while keeping your wrists straight. As you raise your upper body, your hips will move forward and your knees will gradually come into a straight position. Do as much as you can until you feel the stretch in your glute bridge. Next, lower slowly and repeat for as many sets as possible until you are unable to complete one repetition of the standard glute bridge.
For an easier version of the Isometric Glute Bridge, you can perform the exercise while sitting down or lying down on your back. Simply position your dominant hand on the floor next to your hips and your non-dominant one beside your ankle. With your hands in place, hold onto your wrists and extend your dominant arm towards your legs and slowly bring it towards your chest as far as it will go. Stop just below your hip bone and gently release your wrist extension when your wrist reaches the top of your extended arm.
Glute Bridge March – How to Perform the Exercise and Make the Most of Your Time at the Gym
Glute Bridge March is an outstanding workout for working out the gluteus maximus, lower abdominals, hamstrings and calf muscles. This is an effective and safe method of developing your lower abs as there are no excessive compression and shearing forces applied to the lower back. Glute Bridge March can also be performed as a static stretch or as a dynamic stretching exercise before doing any squats, dead lifts or overhead press. It is one of the few exercises that can help develop the hip flexors and gluteus maximus. There are many variations of this exercise, where you perform it lying down, on your side or with your knees bent, but I recommend that you start out with the standing variation.
The technique is quite simple. Start off by lying on your right side with your left hand behind your head and your right knee bent. Your right foot should be flat on the floor with your thigh touching the floor about two inches behind your head. Now gently lower your body onto your left knee and then raise your hips. As you raise your hips, you should be careful to not rotate your pelvis. Now return to the starting position and repeat with your other leg.
The glute bridge march is performed in the same manner as the normal barbell glute bridge. Start off using your hands and knees together and slowly extend your hips as high as you can. Maintain the position for three seconds and return to the starting position slowly. If you were working your quadriceps and hamstrings, you would work these muscles in the same fashion. The hip flexors and hamstrings are the major stabilizers of your body, which means that any muscular dysfunction in these areas can cause great pain.
Use the Stability Ball Bridge to Work Your Lower Back and Glutes
The Stability Ball is an exercise tool that will improve your posture, balance and core strength. It works your upper body, legs, lower back and abdominals. I use the ball almost every workout because it makes working out fun and adds a new challenge to your routine. The stability ball takes some of the pressure off your knees, hips and lower back, which in turn helps you build muscle in those areas. The ball gives you a low-impact workout that is also highly targeted.
You can do basic stability ball bridge positions on the floor using only your body weight and no extra weight or equipment. Or you can do the movement using a small backpack with the ball between your feet. In either of these positions you should try to keep your chest up, your head down and your abs tight. Keep in mind that while this exercise works your abdominals, it will not do much for your knees.
To get the most out of your workout you will want to do the movements in a higher range of motion than you would with the standard floor position. The standard floor position puts your body in an unnatural position that does not really work your entire core. A lot of people think that doing exercises with a stability ball only strengthen their glutes. This is not true, and in fact, many people who have been doing exercises with the stability ball bridge position have seen their glutes grow much quicker than with other exercises. The key to training your core with the stability ball bridge position is to try to do the movement in as wide a range of motion as possible.
A Basic Guide to Weighted Goodmorning and Peanut Stretches
Weighted Goodmorning are a series of exercises and stretches specifically designed to help you develop the strong, supple core of your body and put the weight of your entire body on your balls. This exercise works the entire torso, bringing your knees and hips back to the point where they are fully extended. This stretch also works the glutes and is an essential part of the lunges. In doing these three moves, you will strengthen the muscles in your abdomen and thighs, as well as your abdominal muscles (the main muscles of your lower back.)
The Weighted Goodmorning consists of three moves: The Plank, the Peanut, and the Push Shoulder Stretches. The Plank is simply an exercise in which you stand with your feet shoulder-width apart, your hands flat at your sides, and your knees slightly bent, as if making a hand sign. As you make your way up to the top of your body, use your legs to lift your rear; this is done by pulling your upper body off the ground, like a plank. As you reach the top of your body, you push your lower back outward, and contract your shins so that they are perpendicular to the floor. The Plank is performed five times, while the Peanut is performed three times; both moves must be done with control.
The third move, the Push Shoulder Stretch, resembles a regular yoga pose, except that you will be performing the movement while keeping your hands just above the feet, with your heels either flat or slightly bent. Begin this move by standing in front of a chair, with one arm across your body and the other across your legs, forming a straight line from your head to your tailbone. You will notice that your thighs are parallel to the ground. Instead of lifting your rear, however, you will bend your arms, allowing your thighs to become parallel to the floor as you extend your arms out in front of you. Hold this position in one fluid motion, and you will lock your elbows into place and begin stretching your hamstrings.
Isometric Lunge Exercise
In this workout video, fitness instructor Jason Orange shows you how to perform the isometric lunge properly with the isometric lunge exercise. This is an excellent way to improve your core muscle tone, especially in your lower back. The basic idea behind this exercise is that it is all about contracting your muscles as hard as you possibly can. It is also a great way to develop strength and power, and even to strengthen your body’s core as a whole.
To do the isometric lunge, start in a standing position. Your arms should be at approximately your sides with your palms down. Turn your body so that you are facing the direction of your toes, and hold this position for several seconds. Your feet, then, will move into a push-up position and your body will contract the core muscles of your legs very sharply. Your muscles should contract for seven seconds, during which time your feet will remain in the push-up position.
The next isometric lunge exercise that we are going to cover here is the elevated isometric lunge. As the name implies, the elevated isometric lunge places your body into an isometric position, but one that is higher than the typical flat position. The movement is performed by squatting, rather than stepping. Squat down to about two feet from the floor, and then stand up. Do the exercise until you can no longer feel your legs, but you are fairly relaxed.
How to Perform a Banded Leg Lift
The Banded Leg Lift is a great exercise to perform for those people that are looking for the next step up in how they look and feel. If you are looking to get rid of some flab, or just to give your legs some nice elevation, then this exercise is perfect for both of these situations. As with most exercises that utilize the legs, this one works out the calves, hamstrings, and lower back as well. By alternating your hands so that you are lifting your opposite legs up while resting your opposite hand on the ground you will be able to exercise all of these muscles.
To begin the exercise, place your hand down on the floor about two feet in front of your body, then make a fist and hold it there while you slowly perform the Banded Leg Lift Left Side. Keep your arms straight yet relaxed and try and exhale as much air as you possibly can, while lifting your bent knee up as high as you can. This should be done until you feel some resistance, if not you can simply repeat the movement until you are no longer able to. Repeat this procedure for the right side.
For the final exercise, you will want to make sure that you have some fire hydrants nearby. You will be able to start the exercise by standing directly in front of a fire hydrant. With one arm extending over the leg that is bent, slowly bend the knee that is on the opposite side, while the other leg is at the same time extended out in front. Now you will simply have to exhale as hard as you can, and repeat for the other side.