Buttocks Exercises

The buttocks are a part of the body with which most of us are not happy. There are different ‘adjectives’, which are used to speak about them. However, it may not have to be the same all the time. There are a number of simple buttocks exercises, which can be of immense help in getting rid of the problem. Most of these exercises arebodyweight exercises. In other words, you will not necessarily have to make use of any weights to do these exercises. It is best to repeat these exercises at least three to four times to see any noticeable difference. Now let’s see, which are the glute exercises for women and men.

Best Buttocks Exercises

Although you will come across a number of advertisements to help you in shaping the buttocks, let me tell you no amount of potions and machines will be of help like the tight buttocks exercises for men and women. For added resistance, you can make use of free weights like dumbbells and barbells. If you are doing the glute exercises for men and women at home, then you can make use of filled water bottle or tins.

Squats
Squats is one of the best compound exercises, which works not only the buttocks, but also the thighs. There are many variations of the squats exercise. One does not have to go to the gym to do this buttocks exercises for men and women. Stand with shoulders width distance between your feet. Slowly bend your knees and imitate the action as though you are about to sit in a chair. When you bend down, make sure your knees do not cross over the toes. At the same time you will have to ensure that your buttocks are sticking out, but your torso is upright. Hold the position and slowly come up. Repeat the gluteus medius exercise for 1 to 2 sets of 10 to 12 repetitions each.

Lunges
Like the squats, lunges is also a compound exercise. It works the gluteal muscles along with the hamstrings, quads and calves. One can choose to do a number of variations of thisbuttocks exercises for women and men. To do this exercise, step the right leg in front of you. Now slowly lower yourself, till the right thigh is parallel to the floor and the left knee is about to touch the floor. Hold the position for a few seconds and release the position. Repeat the lunges exercise on the right leg 10 to 12 times before you switch legs.

Bridge
This is one of the effective glute exercises. Lie down on your mat with your knees bent and such that your heels are not very far away from your buttocks. Place your hands next to your body. Now slowly lift your buttocks off the floor and clasp your hands. Use the buttock muscles and your core muscles to help you stay in the position. Squeezing the buttocks muscles will be of help as well. Stay in the position at least for 20 to 30 seconds before you release and repeat the exercise.

Hip Adduction
Although this may seem as a difficult hip exercise, it is not so. You can either do this exercise using a Swiss ball or do it without it as well. I will explain the same without the use of the stability ball. Lie on your side with your legs extended out and support your neck with your hand. Now slowly lift the leg on top till your leg is in line with your hips. Slowly bring it down, but do not touch the floor and repeat the exercise 10 to 12 times. Switch sides and repeat the exercise on the other side as well.

Hip Extension
I have benefited a great deal from this thigh and butt exercise. Come down on all your fours. Slowly lift the right leg and extend it out straight behind you. Bring the leg back towards your chest, but do not touch the knee to the floor. Repeat this exercise on the right 10 to 12 times and then switch legs and continue on the other side as well.

Along with these buttocks exercises, you should do some fat burning exercises as well. The best would be to do walking exercises, running and jogging, etc. Before you do the buttock exercises, do not forget to do some warm up exercises, to avoid injuring yourself.