If you want to have a butt like J Lo or Beyonce, you need to take glutes work out seriously.
There are a lot of glutes work out programs that you can easily find. There are those that claim to have the best results. There are those who claim to give you the best effects in the shortest period of time, and there are those that claim to be the most effective. But the problem is, after exerting efforts and spending long hours exercising you still end up with your flat butt.
The secret to having your dream butt without surgery or cosmetic enhancements is to find a glute exercise that suits you best, maintain it and stick to it. In no time, you will see the results that you have been dying to get.
One of the best glute work outs is known as the “back-lunge”. This is easy to execute and can be perfect for beginners. First, you need to stand straight and keep your feet together. Make it a point to keep your abs tight and put your chest out. If you are not using any extra weight, you can put your hands on your hips. If you are using extra weight, put your hands on the sides. Start by stepping your right foot forward and bend both of your knees as low as you possibly can. If you can make your right knee touch the floor, the better. As you do this, remember to keep your left shin straight with your right ankle. Pull yourself up until you are back in the standing straight position again. When you are standing, squeeze your butt. Repeat the exercise again using the other leg and vice versa. Executing this exercise means you need to watch your balance and to stay tight as long as you possibly can.
Another glute work out that is sure to make your butt increase in size is known as the Sumo or Ballerina squats. First, you need to stand with your legs about 1 foot apart. This can be a bit tricky. The rule of thumb is to make your legs stand apart as much as 1 foot wider than your shoulders. Point your toes in an outward direction. Just like the “back-lunge”, remember to keep your chest out and your abs tight. You can use a barbell or extra weight for your arms as well. Using both of your hands, you can hold the dumbbells behind your back. Then try to lower yourself. Leaning forward or not going down too deep will make you lose the effect of the workout. Be sure to maintain a straight back as you lower yourself. As much as possible, squat until your thighs are parallel to the floor. As you execute this work out, remember to push through using your heels at the same time squeezing your butt and thighs.
The last step is known as the “one leg bench step up”. This glute exercise maybe a bit hard but it certainly is worth the effort. Find a bench and stand in front of it. Make sure that the bench is bolted on the floor so that risk of having injuries or accidents is minimized. Stand in the bench and begin to squat down using your left leg only. Keep in mind to curl your left leg up. Use your arms to pull yourself up back into the bench. Use your hamstrings and glutes to help you get back to the original standing position.
There are a lot of leg exercises that anyone can choose from. Your choice will depend on what is your goal. It does not matter whether you are a ballerina, a runner or a weight-lifter. Firm legs are perfect not only for aesthetic purposes but for healthy reasons as well. Exercises to firm legs are easy to do and can be very effective if properly executed.
One of the best exercises to firm legs is known as Calf Burns. This leg exercise maybe a bit strenuous but it certainly is worth the effort. First, you need to stand straight with your heels together and your toes apart. Make it a point to stand at a flat surface so that you are properly balanced. Slowly lift your heels and balance yourself using the balls of your feet. Stay in this position for about 5 seconds and then lower yourself again to go back to the original position. If you are just starting out, you can repeat this exercise for about 10 times but as you strength and balance is gradually increased, you can also increase the time that you spend standing on the balls of your feet. You can also execute this leg exercise by slightly bending your knees while standing on the balls of your feet. It will not only make your legs firmer, it will also enhance your butt and hamstrings.
Another exercise to firm legs is referred to as Spinning. This routine will not only strengthen your leg muscles, it will also tone your hamstrings, calves and quadriceps. Spinning has a lot of benefits as it can help enhance your flexibility and it can reduce cellulite as well. You are free to use a stationary bike or a regular bike. The point is to spend about 15 minutes spinning the machine.
Knee Exercise to firm legs maybe less vigorous but they can be very effective as well. All you have to do is sit straight in a chair and bend your legs at about 90 degrees. This will make your thigh parallel to the ground in the same way that your lower leg is vertical. Do this exercise with one leg at a time. Remember put tension in your thigh for about 5 seconds before finally releasing it. Repetition of about 10 times for each leg should be enough.
Butt, Hips and Thighs are areas where weight is usually gained. These are the very area that are a bit hard to tone and strengthen. Cardio exercises may not be enough for butt, hip and thigh makeover. There are other exercises that can help give these areas of our bodies a makeover.
Step ups are one of the best ways to have a butt, hip and thigh makeover. You simply need to alternate each foot as you step onto a chair, stairs or books. Anything that has height and can make you go up and down can be used. Remember to take turns in doing this with every leg. The key is to push yourself upwards in order to stretch your muscles. If you want to have a butt hips and thigh makeover, a repetition of about 15 times should be enough.
Hip extension is another way to have a butt hip and thigh makeover. First, you need to get down with your knees on the floor. Carefully lift one leg at a time. Be sure to do this alternately on both legs. To get the best results, you can also add weight at the back of your knees or ankle as it can give better resistance. 8 repetitions in a set of 3 should be enough to give you the best results.
Lunges can also help you get a butt, hip and thigh makeover. They do not only work muscles out, they also help in toning your targeted areas. Simply stand with your feet hip0width apart. Simply step one left forward in front of you and squat a little bit. Remember to keep your back straight and your abs tight as you do the lunge. After that, simply pull your leg back and do the same thing with your other leg. Bear in mind that a front lunge can do wonders in your hip and calf muscles. If you want to work your thigh and butt muscles, do the reverses lunges. Simply take your leg back and squat. Side lunges can also do wonders to both side and front of your targeted areas.
If you want to have sexier legs, simply follow exercises to slim down legs. Cellulite is normal among women though its presence maybe unwanted. For instance, visible cellulites in the legs may put off your plans of wearing short shorts or skirts. Nothing can be more distracting than a big protruding vein in your legs. Using creams and lotions to get rid of cellulite may help answer your cellulite dilemma temporarily. Exercises to help firm legs is the best possible option as it can address to the root of your problem.
Long walks can help you get rid of cellulites. Fact is, long walks are great exercises to trim down legs as has benefits to the leg and thigh, shoulder, neck, back arms and stomach. It is best to determine how long and how fast your long walks should be. Keep in mind that your body movement determines whether you will end up sweating it or not. Be sure to sweat it all out that way you target not only those unwanted cellulites but you also take advantage of the benefits that comes along with long walks.
Jogging is another exercise to trim down legs. Nothing can be more perfect than by jogging at your own controlled and comfortable pace. You do not only end up trimming your legs, you also get to improve your stamina. To get the best effects out of jogging, it is suggested to jog while keeping your posture erect. Remember that your speed and the length of time that you spend jogging can also help in getting you the best results.
Swimming is another form of exercises to trim legs down. It can also help you tone the rest of your body without straining any part of your body. It is best to pick a particular swimming style it can help you get rid of the unwanted cellulites in your legs. Time and speed should also be considered if you are swimming to trim down legs.
Another way to help you get rid of cellulites is with the help of Calisthenics. By far, this method is the best form of exercise to trim down legs. Remember that putting your body in a repetitive body movement for a sustained time is perfect in toning your muscles and in helping you get rid of those ugly cellulites.
One of the best assets that any woman can possess is having beautiful legs. Not everyone is born with legs that can make any head turn but there is a way that can help one achieve a firm and beautiful legs. You can have firm legs if you stick to exercises for great legs. This routine will not only make you look more desirable and healthy, it will also help you get the legs that you have always wanted.
Your thighs play a very important role in having beautiful legs. It can make or break your asset. Thigh is usually where the cellulites are found that is why it is best to use exercises for great legs that focuses more attention to your thighs.- from the inner thigh, the outer thigh and the thigh in general.
One of the best ways to trim extra baggage in your thigh is by doing this exercise for great legs known as the inner thigh trimmer. Begin by lying on your back and raising your legs at a right angle to your hips. Then bend your knees slightly and put your hands under your low back. For a better support, your palms should face down. Next step that you have to do is to tuck your stomach muscles tightly as you swing your legs wide. Make it a point that it is you who stays in control of this movement and never flap your legs open loosely as it can be a bit painful. Exhale as you go back to the original position. Inhale as you spread your legs wide. To achieve best results, repeat this exercise about 10 times or so.
Another exercise for great legs that can help you get the excess fats off your outer thigh is as easy as pie. Begin by lying on your left side. Your forearms will serve as the main support system for your weight. Slowly extend your left leg and bend your right leg and put it at the back of the left knee. With use of your bent knee, slowly lift your left leg. You can lift it as high as you possible can. Just make sure that you keep your foot and knees parallel with each other. Remember not to point your knees downward. Exhale as you go back to the original position. Do the same on the other leg and vice versa. A repetition of about 10 times on each of your legs should be enough.
The true fact is, there is no need to go to the gym to exercise the back of your legs. You can stay at the comforts of your own home while working out in order to achieve sexy legs that is sure to make you the apple of every man’s eye and the object of envy by every woman. Nothing beats going to the gym in order to achieve an over all toned look. But in cases that a work out in the gym is sort of far out, you can always have an option of exercising at home.
The muscles located at the back of your thighs are called hamstrings. Its purpose is to help you bend your knees. Hamstring plays a very important role in activities that involves the legs. This is the reason why you hear athlete complaining about things like pulling their hamstrings or overstraining the back of their legs. Exercise for the back of the legs maybe a bit challenging without the use of machines. Remember that your hamstrings are very strong. It will require a big amount of resistance in order for you to increase your strength in that particular area.
One of the best exercises for the legs that you can easily do at home is by performing squats. Executing them is easy as you can easily do it with the use of your own body weight. To add more resistance, you can use dumbbells in your hands. If dumbbells are not available at home, you can use cans or jars which can serve as substitute to dumbbells. You are free to do other type of exercises but squats are the best as they are very effective in enhancing your hamstrings in the same way that they are good butt work outs and quad work outs too. Fact of the matter is, a lot of health buff and health coaches refer to squats as the king of exercises due to its wide range of effects on the body.
To enhance the hamstrings, leg curl machines are available in the gym. To get the same effect at home without using leg curl machines, you can start by using exercising bands as ankle weights. Any other form of resistance can also be used. Begin by putting the ankle weights in your hands and knees.
Make it a point to extend your right leg behind you. Remember that your knees and hips should be on the same level. Then, start to curl your heels in the direction of your butt, do this as far as you possibly can. Lower your leg back slowly into the extended position. Remember not allow your knees to drop lower than your hips. After that, repeat the same thing on your left leg. A set of 15 repetitions will do. Remember to use heavier ankle weight as you become stronger. There is no need to increase the number of repetitions though.