Exercise Tips: Butt

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Exercise Tips for training your butt:

• Always keep your midsection firm.
  
  
• When performing butt buster (floor exercises) keep your back as straight as possible when pushing your leg up towards the ceiling.
  
  
• Keep your weights light, or preferably no weights at all, when first starting to train your butt.
  
  
• Sometimes the "all fours" position can be uncomfortable when performing butt exercises. Try this option instead.
  Lay flat on your tummy, with your hands folded in front of your chest to keep you sturdy. Have one leg straight behind you and the other bent with the sole of your foot facing the ceiling. Push your foot up slightly, squeezing your butt. Lower your leg down and repeat for the required amount of reps.
  
  
• It is necessary to train your butt according to your body type. If you are keen to reduce the size of your butt then keep your weights lighter and stay away from mass building exercises. However if you have a flat butt then you should aim for exercises that will build muscle mass.
  
  
• Another point I want to make is that women, especially, tend to go overboard with butt training. Eg. not bothering to train the rest of their bodies except for that area.
  To make decent changes to your bodyshape you need to work with the bodyshape you have using a exercise workout that trains all body parts.
  
  
• One more thing ..........
  A low fat eating program plus regular cardiovascular exercise is essential when trying to acheive a total body makeover. If you really want to "kick-butt" (excuse the pun) you should make sure you include them in your health and fitness routine.
  
  
• Note: Always perform a warm up before your workout, a cool down after and then your stretches.
  

Butt Buster Floor Exercise

Kneel on all fours with your hands wider than shoulder width apart.

Now push one leg up behind you keeping it bent so that your knee is level with your hips, make sure the sole of your foot is facing the ceiling. Squeeze your butt as tight as possible then return your knee back to starting position. Repeat until you have completed your set.

You can also alternate between legs if you prefer performing a rep on one leg then going straight onto the next leg. Make sure you use a exercise or stretch mat to protect your knees.

Butt busters !

Step Ups

Use approx a 20 inch step, bench or chair.
The best way to gauge what height step or bench you should be using is to bend your leg and bring your knee up so that it is in line with your hip. Ok, now see where your foot is? Yep. That's the height of the step or bench you should be using.

When stepping up make sure your knee is in line with your hip. Your leg should be bent on a right angle and your knee should be in line with your ankle.

Step up with your right leg onto the bench, bringing your left leg up behind you, making sure that both legs are straight and your body is sturdy.

Now lower your right leg down again, followed by your left leg. Repeat for the reps your workout requires.

If you are more advanced in your training you can do this with dumbells in your hands at your sides or with a barbell resting across the back of your shoulders.

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Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.

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