3 STEPS TO A BEAUTIFUL BUTT
PHOTOGRAPHY BY: LUCY LENCINAS
MODEL: ANDREA HERNANDEZ
Would you be interested in butt exercises and a butt workout to get a sexy butt? If you answered with an emphatic “YES!” you’re not alone. According to studies, an estimated 80 percent of women over 18 aren’t happy with their bodies.
Well, it’s time you got to the bottom of your problem.
The only way to really do that is through weight training.” Many women share a common misconception that weight training will make their butts bigger. Training the gluteal muscles will actually add shape to the butt. When your derriere starts dragging, the only thing that will give it a much-needed pick-me-up is exercise. As a bonus, building the muscle will increase your body’s fat-burning ability! Variety is the key.
The butt is comprised of three muscles (the gluteus maximus, the medius and the minimus) so it’s important to work it from various angles. Whether you bemoan a bubble butt or flat fanny, toning exercises can reshape your rear. But how you should workout depends on the shape you’re shooting.
If you have a flat butt and you’re looking to build it up, you should do fewer reps (8 to 10) and use heavier weights.
“If you’re looking to tone up the region, use higher reps (15 to 20) and lighter weights.” The next step is determining the appropriate weight. Schoenfeld says you can tell if you’re lifting the right amount of weight if you struggle with the last few reps. If you’re breezing through the workout, you need to add more weight to your routine. To get the most out of this workout, do the proper amount of reps the first exercise, then move on to the second and third exercises without resting. When you have completed all three exercises, rest for 30 seconds and repeat the entire set. After the second set, rest 30 seconds and repeat a third and final set. Always allow 48 hours rest between workouts. Here are your super three exercises for building a better butt
Good Morning Begin by resting a barbell across your shoulders. Assume a shoulder-width stance and keep your lower back taut throughout the movement. Slowly bend forward at the hips until your body is roughly parallel with the floor. In a controlled fashion, slowly reverse direction, contracting your glutes as you raise your body up along the same path back to the start position.
Standing Leg Curl Begin by attaching a weight to your right ankle. Grasp onto a stationary object and slowly curl your right foot upward, stopping just short of touching your butt or as far as comfortably possible. Contract your right hamstring and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.
Kneeling Abduction Begin by kneeling on the ground, assuming an “all fours” position. Keeping your right leg bent, raise it to the side as high as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, repeat the process on your left.
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