Developing a great shaped butt!

“ If there is one area of the female body that generates the most dissatisfaction it must be the buttocks and thighs ”.

The gluteus maximus (a buttock) is the largest and most powerful muscle in your body, closely followed by the groups of muscles defining the thighs. Ideally they need explosive and powerful advanced exercises to shape them but I’ll keep it simple here with some beginner exercises:

The first exercise is a pelvic lift. Begin by lying on your back with your knees bent and your arms relaxed by your side. Find the mid position of your pelvis by rotating it towards and away from your chest and then tense your abdomen and core to hold the pelvis in this position. Slowly raise your pelvis off the floor as far as possible by clenching your buttocks. Hold the top position for at least 30 seconds and then slowly lower. Repeat as many times as possible until you can no longer hold the pelvis in a neutral position.

In the second exercise, single leg raises, it is essential to engage your core so that your pelvis remains flat and still. Slowly raise each leg from a bent position to a straight position in line with your buttocks until you can no longer keep your pelvis still.

The final exercise is a wide stance squat with dumbbells. Engage your core to hold a neutral pelvis position and keep your spine in its natural curved shape. Retract your shoulder blades and rest the dumbbells on your thighs. Slowly squat down with your buttocks clenched tight as if your are going to sit down on a chair. Lower as far as possible without allowing your knees to move above your toes. Repeat as many times as possible until you can no longer keep your buttocks clenched.

Take care,