Exercises For Buttocks – An Important Part Of Your Workout Routine
Jun 5th, 2011 | By Todd Bowman | Category: Exercises, Training How To
A lot of people are concerned about their buttocks, commonly referred to as the gluteus maximus or derriere. In fact, next to bellies, buttocks are the next major concern for most women. If you’re interested in exercises for buttocks that get really incredible results, then this information will most likely help you a lot.
Remember some old terms for the butt? like, fanny, tush, bum, backside, rump, caboose, junk in the trunk. Hilarious.
Anyway back to our article about how to firm up your buttock muscles. For women, they want that shapely curved and slightly rounded bum that looks good in tight jeans and is very attractive to men.
But men need to perk up here too. If men want to gain size in their upper body with a bigger chest and round shoulders and ripped biceps, they need to focus on working out the largest muscle groups in the body, as these muscles because of their size will release the most hormones and testosterone that will flow to every OTHER muscle in your body.
Never thought about working out your lower body in order to gain size in your upper body did you? The quadriceps (thighs), are the largest lower body muscle group and the second largest is, you guessed it, the gluteus maximus muscles, the booty.
To give you a rough preview of this video, here are some buttocks exercises that will be demonstrated. Make sure to watch the entire video as Craig Ballentyne from Turbulence Training really gives some good insights and help with developing a strong sexy backside.
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Squats
With a wide stance, push your hips back wide and deep and squeeze your glutes in coming up. You want to use your hamstrings, and calves on the squat. Just make sure to sit back like you’re sitting in a chair. You should be able to lean back on your heals and your toes can come off the ground, that’s how far back you want to sit on the squat.
Also make sure your thighs are parallel to the floor or you can go lower for best results.
Split Squat
This is also known as a stationary lunge. With one leg behind you, drop your hips and pause for a moment, then come back up.
This will help workout your thighs, hamstrings and gluteus minimus which is another of the 5 main muscles that make up your buttock muscles.
Waiter’s Bow
Take one hand and pinch the skin in your back. Then bow forward as if you were a waiter and squeeze your glutes to come back up. Only go so far down while you can squeeze an inch of your skin.
This is a great exercise to get that rounded shape in your glutes.
Reverse Lunge
Similar to Split squat but you step backward. Not only does this help to strengthen your lower body but it also helps to increase balance and coordination by calling for muscle memory in your tendons, ligaments and joints all throughout your legs, hips, knees and ankles.
Step Up
Using a bench, stand far back from the bench. Then drive through your heel and use the back of your leg to come up. Take note not to use too much of your quads. Then slowly lower yourself.
Step ups might be one of the best all around exercises in the world, next to rebounding, yoga or swimming. It helps to build bone density and gives an excellent cardiovascular workout stimulating the heart, lungs and lymphatic systems.
Bulgarian Split Squat
It is a split squat with your back leg elevated.
The exercises mentioned here are mentioned from easiest to hardest. You can do one set of them or you can them as a circuit. This exercise is great for timing and really targeting some of the more hidden and angular muscles located in the buttocks.
These are only a few of the exercises you can do to improve your glutes or buttocks. Having the perfect buttocks requires hard work. Feel free to make use any of the exercises for buttocks in this video and you’ll definitely see and feel the difference.
Some added benefits of working out your butt is that you’ll build muscle, lose weight, shed calories, increase and regulate hormone levels, build balance timing, dexterity and coordination and will be generally more fit to do other things in your life like hiking, sports and keeping up with your kids.
And hey, having extra energy never hurts anybody now does it? 
Click Here To Learn More About How Turbulence Training By Craig Ballantyne Can Transform Your Body
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