Women's Butt Blaster Do's And Don'ts, 3
Okay, let's look at some strength exercises...I'm not going to cover body types here again. Your body type does matter when it comes to sculpting your body, especially your lower body. Two people following the same program can get different results.
As with any strength training, you need to train your lower body in all 3 planes of motion to insure balance and maximum toning. You definitely want your butt, hips, thighs and overall legs to look good in 3-D space!
As for strength training? You can't leave out squats! Do your squats---bodyweight squats, dumbbell squats, barbell squats, split squats, lateral squats, one-legged squats, etc. Mix it up but do them. The benefits of the squat exercise extend beyond your legs. The same can be said for deadlifts (traditional, stiff-legged or other variations). Other top glute/hip/leg exercises are:
1) Step ups (front, side, transverse)
2) Lunges (front, side, transverse)
3) Standing cable or ankle weight hip abductors/leg adductors
4) Standing cable or ankle weight leg kickbacks
5) Various jump training exercises, such as box jumps and squat jumps
6) Good mornings
7) Glute/Hamstring Drops
8) Standing, prone or floor hip extensions
9) Floor lateral thigh raises
10) Glute bridges and marching glute bridges
If these exercises become easy for you, then increase resistance or intensity (such as full speed power versions of some of these exercises).
As with any strength training, you need to train your lower body in all 3 planes of motion to insure balance and maximum toning. You definitely want your butt, hips, thighs and overall legs to look good in 3-D space!
As for strength training? You can't leave out squats! Do your squats---bodyweight squats, dumbbell squats, barbell squats, split squats, lateral squats, one-legged squats, etc. Mix it up but do them. The benefits of the squat exercise extend beyond your legs. The same can be said for deadlifts (traditional, stiff-legged or other variations). Other top glute/hip/leg exercises are:
1) Step ups (front, side, transverse)
2) Lunges (front, side, transverse)
3) Standing cable or ankle weight hip abductors/leg adductors
4) Standing cable or ankle weight leg kickbacks
5) Various jump training exercises, such as box jumps and squat jumps
6) Good mornings
7) Glute/Hamstring Drops
8) Standing, prone or floor hip extensions
9) Floor lateral thigh raises
10) Glute bridges and marching glute bridges
If these exercises become easy for you, then increase resistance or intensity (such as full speed power versions of some of these exercises).
If you want to take your workouts to a higher level and blowtorch body fat, my FREE Bodyweight Metabolic Fat Burner Workouts are what you need. There are 3 levels: Bodyweight 200, 300 and 500. Start at the level you can handle.
