For personal trainers who have been in the business long enough, there are two common areas that clients would like improve. For men this is abdominal area and for women, this is normally the buttocks area. Of course, this is not a standardized statement as there are other areas like biceps that younger men like to focus on and some women would like to target their thighs, but generally speaking you are looking at abs and butt.
For people looking to improve the muscle tone and definition of their buttocks, there are three main exercises they can incorporate into their cardio and weight workouts that will help amplify their results and get to their idea buttocks quicker.
1. Use the stair climbers and stair mills during your cardio days. These two machines will give your hamstrings and lower back a great workout (you may even be sore at first in your buttocks area). The reason these machines are such a great help is that using them involves muscles that most people do not get to exercise on a regular basis. As well, as low impact machines they do not leave the rest of your body begging for relief, allowing you to get to the weights.
2. Spend time with the leg curls machine. In most formats, the leg curl machine is a machine where you lie down on your chest, place the back of your ankles on the lift bar and then lift while keeping your knees and (most importantly) your back perfectly still. While the main purpose of this weight machine is to work your hamstrings, it actually works out the higher part of the hams and, in turn, helps define the lower buttocks area.
3. Squats. Although squats are primarily for the quad muscle of the legs, if done properly with lighter weights and deeper squats, you will actually touch on the hamstrings and, more appropriately, the lower back. The with your squats is to keep your legs spread shoulder-length apart with your feet slightly angled outward. When you dip down, go as far as you possibly can (using guard rails or a machine that has a safety stop is mandatory) before pushing up again is ideal. As well, remember to lighten your load and complete more repetitions so that the muscle gets more action.
These three exercises will help with your buttocks definition and toning. While not all three are buttocks-specific, they will improve the buttocks area while working out other key areas of your legs and lower back that, in turn, can help burn buttocks fat and help you achieve the shape you want.
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