For many women, having a firm, lifted behind is a crucial benefit to an exercise routine, and they are always looking for the best butt workouts for women. The shape and firmness of the Gluteus Maximus go a long way in determining the size and appearance for an array of apparel, including dresses, skirts, jeans, and shorts.
In fact, there has been so much focus on this area that entire fitness programs have emerged as a result. A new industry has developed, solely dedicated to improving the strength and appearance of the primary butt muscle — the Gluteus Maximus.
Focusing on the best butt workouts for women means finding exercises to provide maximum forming and strengthening benefits for the Gluteus Maximus. As the largest muscle in the body, it certainly deserves a little focused and deliberate attention throughout your workout. For women, the best butt workouts will focus solely on the Gluteus Maximus, honing strength through controlled repetition.
Butt Workouts That Provide Amazing Results
There are a few tried-and-true methods that can fully develop and strengthen your butt muscles. Each of these exercises is specifically tailored to enact the Gluteus Maximus, providing maximum benefits for the overall shape, strength, and firmness of your butt.
A simple squat can be the best way to make sure that your butt muscles are working hard and developing strength. Once you have mastered the form and process, adding dumbbells or a barbell to repetitions can significantly enhance results.
The basic movement to any squat begins by standing straight up with your feet shoulder-width apart. Relax your knees, and rotate your hips slightly back. This takes pressure off your knees and helps ensure that you do not overextend them. Keeping your thighs and butt parallel to the floor, slowly lower yourself down until you feel your butt muscles activate.
As you come back up from the squat, squeeze your butt muscles together to bring yourself back to a standing position. Make sure to maintain good posture throughout.
A simple yet effective workout, the bridge can be used with or without weights to increase butt strength.
Lie flat on your back with your knees bent. Keep your arms on the floor, and use your feet as a brace. Slowly raise your hips as high as you can while tightening your butt muscles. Hold for a few seconds, release, and continue.
You can also choose to variate your repetitions by beginning with your feet close together for the first repetition, and shoulder-width apart for the next.
• Donkey Kicks
photos courtesy : Lean It Up
While the name might suggest otherwise, this butt enhancing exercise relies on slow, controlled movement to activate the Gluteus Maximus.
Get on your hands and knees with your back straight, and use your butt muscles to raise your leg slowly. Your knee should be bent at a comfortable, natural angle, and your abdominal muscles should be kept tight. Use your butt muscles to bring each leg up for two counts, and slowly release back down.
Additional Benefits to Developing and Enhancing Butt Muscles
Of course, many women focus on butt workouts to improve the overall look and feel of the muscle. Focused exercise on a female’s butt can not only help shape appearance, but it can also shape overall fitness as well. Added benefits can include:
• Less strain on back muscles
This is especially true when lifting heavier or larger items. One of the first muscle groups to be initiated during lifting are your glutes. A stronger butt can make heavy lifting much easier, and take an unnecessary strain off your lower back. As a result, knee and hip pain can also be avoided through a healthy, toned behind.
• Improved athletic performance
Some athletes tend to lean heavier on their butt muscles than others, and improving the strength and composition of those muscles can improve athletic performance. The gluteus maximus controls speed, acceleration, vertical distance, and endurance.
• Increased ability to burn fat and regulate weight
Muscle is, by nature, metabolically active. This means that the more muscle you develop, the more calories your body can burn away.The most popular fitness program for overall body weight loss is Insanity Workout for Women which we have reviewed in details . Gluteus Maximus the largest muscle in the body can provide substantial fat-burning benefits, lasting up to 48 hours after a workout.
Developing robust and firm butt muscles can be accomplished through any variety of workout programs, but the best butt workouts for women will have a few common key components. Whatever method you choose, keep these elements in mind:
• Exercises should have slow, targeted repetitions that focus on butt muscle groups.
• As training progresses, repeat the process which encouraging growth and strength.
• This steps should cause muscles to feel fatigued, but never painful.
The best butt workouts for women will focus on activating the Gluteus Maximus through slow, deliberate repetition. With focus and dedication, a firmly toned and stronger butt is accessible for any woman.