Ways & How

How to Exercise to Achieve a Strong and Sexy Butt

How to Exercise to Achieve a Strong and Sexy Butt

By now, you’ve probably heard of high-intensity interval training (HIIT). HIIT is becoming a popular buzzword in most fitness circles because it produces accelerated fat burning and muscle gains in much less time than conventional gym workouts. HIIT, however, is usually more suitable during the initial phase of a body sculpting program when fat burning is the primary goal. Once you’ve already reached your target weight, your next big goal is increasing muscle definition. And here is where circuit training comes in. Circuit training, just like HIIT, also incorporates high-intensity aerobic exercises but with more emphasis on resistance training, rather than cardio. Circuit training routines can be adapted to target the different muscle groups in the body, but it is even more effective for toning and shaping the hips, butt and thighs. If you are looking to tone, tighten, and lift your gluteal muscles, learn from this article on how to exercise to achieve a strong and sexy butt.

  1. A circuit training session consists of sequences of resistance exercises that each targets a specific muscle group.



    n this example, you do three exercises consecutively. In between each move, you can either jump rope or do jumping jacks for 30 seconds. Your objective is to do these exercises in the shortest time possible without compromising proper form. Start your workout by warming up. Jump rope or do jumping jacks at half-speed for about 5 minutes.

  2. The first move, the one-legged deadlift, requires you to hold a pair of weights. Stand up straight, with your legs slightly spread apart for balance and arms hanging by your sides. Shift your weight to one foot, then slowly lift the other leg backwards without bending the knee as you bend your torso over, so that your body ends up at an almost 90 degree angle to your supporting leg. Allow your arms to hang down parallel to the supporting leg for balance. Slowly return to the starting position. Do 15 reps on each leg.

  3. To do the straight-leg bridge, lie on your back with one leg straight and the other bent at the knee so that the foot touches your glutes. Your arms should be palm-down by your sides. Pressing down on the foot of the bent leg, raise your hips off the ground while keeping your other leg straight. Your body should form a straight diagonal line from your shoulders to your toes. Do 15 reps on each leg.

  4. The third and last move is the prone leg extension. Get on your hands and knees, back straight and face pointing to the floor. Straighten one leg back as far as it can go, then swing it forward so that the front of your thigh touches the chest. Do 15 reps with each leg.

  5. Go into your cool-down phase. Jump rope or do jumping jacks at half-speed for about 5 minutes.

This workout shows you how to exercise to achieve a strong and Sexy butt even if you don’t have too much time for exercise or lack access to gym equipment. If you’ve been keeping track, you’ll see that you can finish the circuit training workout above in 20-30 minutes. Do it three times a week to see results in six to eight weeks.

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