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Buttocks Exercises for Women

Buttocks Exercises for Women

Every women desires to have firm and toned buttocks, and so best buttocks exercises for women are outlined here.
Kanika Khara
Last Updated: Jun 11, 2019
A nice and toned butt gives a defined shape to a woman, especially if she's wearing a tight-fitting pair of jeans or swimwear. But the butt region has always been a problem area for most women, and so shaping the butt muscles has always been high on the wish list of women when they start with their exercise programs.
Normally, a female body carries a lot of fat deposits in this area, especially after having children; and as a result, the body finds it extremely difficult to give up these fat cells. Therefore, here are some best buttock exercises for women that will help you with that fat loss, and will slim and sculpt your butt muscles.
Butt Toning Exercises for Women
The Squat
squat
The squat is considered to be the best exercise for strengthening, toning, and shaping the thigh and butt muscles, as it not only works to tighten and tone your rear, but also helps in forming a lean quality muscle.
Stand holding a barbell by keeping it across your upper traps and shoulders, hands spread wider than your shoulder-width apart. Keep your feet angled outward, slightly wider than shoulder-width apart.
Pull your shoulders back, and compress your lower-back muscles, take a deep breath and hold it. Look straight and slowly bend your knees. Slightly incline your torso ahead and descend under control, until your thighs are just above parallel to the floor.
Don't bounce at the bottom and neither stop, push through your heels to pull yourself back, compressing your gluteus/butt muscles strongly and exhaling as you pass the halfway point. Take a deep breath, and repeat the procedure.
Lunges
lunges
Place your feet straight about a shoulder width apart. Lift a pair of dumbbells or barbell, bend at your knees, but ensure that you don't strain your back. Now step your left foot forward, while putting your forward leg centered over your ankle.
Be careful that your knee shouldn't go beyond your toes, and to keep balance push off with your heels, not with your toes. While coming back to the initial position, concentrate on straightening your knee and hip, and focus on your front leg even if you feel tension in your back leg.
Consider your back leg as the balancer and your front leg muscles as the primary mover. Exercise by taking one leg at a time instead of alternating between one leg and the other.
One-legged Cable Kickback
Hook a leather cuff to a low cable pulley, and affix the cuff to your ankle. Position the weight stack from a distance of about two feet, holding its steel frame for support. Keeping your knees and hips slightly bent and your abs tight, compress your gluteus to slowly kick the working leg back in a semicircular arc as high as it goes easily.
At full extension, compress your glutes for peak contraction. Now, bring your working leg forward, resisting the pull of the cable until you reach the initial position. Repeat the steps, and practice the same for the other leg.
Gluteus Kickback
Gluteus Kickback
Get down on your hands and knees, and bend your knees at an angle of 90 degrees so that your thighs are perpendicular to the floor.
Keeping your head up, raise your right leg back and up, keeping your 90 degree knee bend, until your foot is higher than your head or your thigh is horizontally align with your torso. Compress your right gluteus, and slowly lower your leg back to the initial position. Practice the same with your left leg, and repeat the steps.
Hamstring Curl
Hamstring Curl
It's one of the best butt exercise for women to tone and firm the hamstring and gluteus muscles. Lie face down on a leg-curl machine, and keep your Achilles' tendons underneath the padded lever with your knees off the edge of the pad.
Now, keep your back flat as you raise your feet toward your glutes in a calculated motion. Compress the muscles, and lower your feet with a controlled speed. Repeat the procedure.
Step Ups
step up
Step up exercises are extremely simple, yet very effective. Here, you have to lift one of your feet onto an elevated platform, and then, without taking any support from your body or hands, use the power of your legs and butt to propel your body up to stand on the platform.
The higher the platform, the better will be the result. Therefore, regular step ups will not do much, and so, a rock or a box up to the knee height or preferably higher will bring better results.
Wall Squats
This one works the best. In this, keep your feet shoulder-width apart and your back against the wall. Now, slowly lower yourself until you are in a squat position, i.e., your squats should be at right angles to the ground. Then slowly and carefully come back to the initial position. Inhale while going down, and exhale while coming up. Repeat the steps for 10 - 12 times.
While practicing, don't over exert yourself, and perform these exercises in a controlled manner, else you might end up injuring your knees. Along with these, incorporating a nutritional and healthy diet plan on daily basis will help you to achieve best results. All the best!
Disclaimer: This is for informative purposes only, and should not be used as a replacement for expert medical advice.