Guide to Perfect Glutes (aka Nice Butt)

Before you read these, it is important that you understand that spot training to get rid of trouble spots does not really work. The only way to get rid of fat is to burn more calories than you take in. Spot training does however, strengthen and tone muscles. The butt muscles are just like any other muscle in the body and can be shaped and grow (in a good way) just as a bicep. The following exercises are the best for shaping and toning your bottom.


Squats

How to do them:

• Stand with feet shoulder-width apart.
• Slowly lower your body as though you are sitting in a chair until your thighs are parallel with the ground.
• Push yourself back up slowly, making sure to keep your weight in your heels. Make sure that your torso stays straight and keep your abs pulled in.

Top Mistakes with Doing Squats:

• Don't allow your knees to go out past your toes
• Keep the weight on your heels. If you use your toes to bring you up and down, it will not be as effective and will strain the knees.

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Lunges

How to do Lunges:

• Stand with feet together
• Step forward with one leg and lower body into the lunge position, bending your leg. You should keep both your front knee and back knee at 90 degree angles
• Keeping the weight in your heels, push back up to starting position. Keep your abs tight and torso straight

This is just the stationary lunge. There are several different types of lunges, including: walking lunges, alternating lunges, and side lunges.
Top Mistakes with Lunges:

• Don't let your knee extend past your toes.
• Keep your torso upright

Other common exercises that are great for shaping your butt include:

• Biking
• Walking
• Running
• Deadlifts
• Stepping up stairs (the higher stairs work best (90 degree angle))
• Hiking