Women will love bodyweight butt exercises because it allows them to tighten
a troublespot in the comfort of their own homes.
But that doesn’t mean guys should ignore bodyweight butt exercises. Why not?
Because women love cute butts.
I remember when I first realized how much women cared about guy’s butts. I
was in University, working as a trainer, and heard through the “grapevine”
that one of the trainers thought I had a great butt.
My first reaction was, “Huh? Girls care about guy’s butts? And here I’ve
been wasting my time on my arms and pecs”. So after getting over that shock,
my next thought was, “Hmm, so what am I doing right? And how can I keep this
information all to myself so no other guys knows about it!”
So I went through my workouts, analyzing each leg exercise for maximum “butt
boosting”, and came up with a list of 5 exercises that are essential to
building a better butt, especially someone who wants a more athletic type of
workout and body.
After all, I trained “athletically”, not with bulking bodybuilding type
workouts. And as the trainer who designed workouts for the female basketball
team, I could “see” that those workouts were building better butts for girls
as well!
And no, these workouts don’t involve any stupid machines like the “butt
blaster” or the machine that looks like it should only be found in an OB-GY
clinic.
This is a bodyweight series to build a better butt. The exercises are going
to be working the glutes and they will all be done standing up. The first
exercise is a wide squat, using the wide stance allows you to push your
hips back more which helps you work the back of your legs more when you
squat. Push your hips back, squatting down, squeeze your glutes and come
back up.
Next is the waiters bow, take one hand and pinch the skin of your lower back
take your other hand and put it across your chest, then bow forward as if
you were a waiter at a table. Bend over as far as possible while still
pinching the skin on your lower back. At the bottom squeeze glutes and come
back up.
Next is a split squat, one foot forward one foot back. Drop your hips
straight down and then squeeze the glute and quad to come back up.
Next is the reverse lunge, step back, drop hips down and squeeze glutes to
come back up to the start position.
Next is the step up, stand far back from the bench, and step onto the bench,
drive through your heel to use the back of your leg to raise you up, come
down slowly.
Last perform a Bulgarian split squat, perform a regular split squat with
your back foot elevated. Drop your hips down and tighten your glutes to
bring yourself back up. The progression of exercises goes from easy to
hardest, these could be performed in a circuit, or with weights.
Those are some quick bodyweight butt exercises you can do at home.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
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