Toning Your Butt

We all dream about a perfectly toned, round bottom. Nevertheless, this dream behind can be almost impossible to acquire. Women of all ages find that sweet treats often add inches to their buttocks and attempting to gain a shapely butt creates feelings of failure. However, there are exercises geared towards toning your butt that can help you shed flab and gain the behind that you desire.

Three muscles in the backside require toning in order to achieve a perfectly sculpted backside. The gluteus maximus, gluteus medius, and gluteus minimus are the muscles that you need to work. The trick is following a pattern of exercises that will stretch and tone each of these three muscles.

The gluteus maximus is the largest muscle in your butt, so it is the muscle that needs the most work. The gluteus medius is situated beneath the gluteus maximus and connects to the hip joints. If you've ever walked for a long time and found your butt muscles aching, you are feeling the gluteus medius. Finally, the gluteus minimus lies beneath the gluteus medius and helps control the rotation of your hip joint.

With this knowledge in mind, you may be realizing that simple butt clenches are never enough to tone each of these muscles. While this is true, butt clenches will tone your gluteus maximus. Butt clenches are also easy to do in any area. You can do these clenches while standing in line at a store or while typing on a computer during the workday. You should do twenty sets of these clenches three times a day. On top of this routine, mix up a few other exercises on a daily basis so that you are performing at least three exercises per day. Within a few weeks, you will start to see results.

Dead lifts are important to toning your behind. To perform a dead lift, you will stand with your feet apart, your knees loose (not locked), and your toes must be facing forward. Lock your hands together in front of your pelvis. Bend your knees while bending forward at the hips. Bring your chest to your knees, or as close as you can manage. Rise quickly and thrust your pelvis forward as you do it. Tighten your buttocks and hold it for a count of five. Repeat another nineteen times. Do this once a day.

Leg kicks require you to get on your hands and knees. Keep your back parallel to the floor and lift your leg to the ceiling. Clench your butt cheeks as you perform the leg lift. Release and switch to the other leg. Repeat this ten times with each leg.

Pelvic lifts require you to lie flat on your back. Bend your knees and make sure your feet are flat on the floor. Using your legs and shoulders, lift your pelvis to the ceiling, clench your buttocks, and hold for a count of five. Release the pose and repeat. Do these twenty times a day.

Pelvic tucks are done by getting down on your hands and knees. Keep your spine parallel to the floor. Curl your spine towards the ceiling as you clench your butt cheeks and pull your pelvis in. Relax the pose and then push your pelvis out as you push your butt cheeks to the ceiling. Repeat this twenty times.

With these simple exercises, you will have a toned butt in no time!