ByEd Scow Every lady I have ever trained, or consulted with, or even talked to once they find out I'm a personal trainer has told me they want a better butt.They want to know how can they get a nicer butt. They want to get rid of the cellulite anddimples. They want a rounder butt. They want a higher butt, etc.There has never been an exception with any lady I have ever dealt with in my training business.It's just like guys wanting to get rid of their gut.I'm willing to bet that you're no different than any lady I have ever trained. You want a better butt.You may have tried those little "sculpting" routines you've seen in the popular magazines, andthey didn't quite work out. Those routines were developed by someone who has never had toactually train a woman in the real world, by the way.So here's what I have every lady in my training business do when they tell me they want a better butt. These are my
Top 5 Booty Workers.1. Hip Extension, or Single Leg Hip Extension
- This is an excellent isolation movement for the butt muscles, plus it works your core at the same time.To do it, lie on your back with your knees bent, close to 90 degrees, and feet flat on the floor.Contract your abdomen and activate the butt muscles, then press up through your heels, liftingyour butt off the floor as high as you can.When you've raised your butt off the floor to the highest point, hold it for 1 count, then slowlylower to the floor, but don't allow your butt to touch the floor. Perform 12-15 repetitions. Oncethese get too easy, I want you to try a single-leg hip extension. It's the same movement, except before you begin, you extend one leg straight out in front of you so you press up with one leg onthe floor, rather than 2. Perform 10-15 repetitions per leg then switch.
2. Squat
- This really is one of the best butt exercises around...when done properly. Too manyladies leave their butts out of the exercise and focus too much on the front of their legs. That is arecipe for disaster and limited results.To perform a squat, stand with your feet slightly wider than shoulder width, while standing upstraight and tall with your shoulders pulled back and your stomach tight. First bend forward atthe hips like you're sitting in a chair (stick your butt out), then bend the knees and lower yourself till your upper legs are slightly lower than parallel to the floor. Press through your heels andsqueeze the butt hard as you press back up to the starting position.Always make sure that your heels stay on the floor throughout the movement. Once you get your form down, add some weight to it by holding dumbbells or using a barbell. Keep your repetitionslow for this one, say around 8-10 for best booty results.
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