The best exercise for your buttocks

If you are reading this article sitting at a computer, you are sitting on the biggest muscles in your body. That is right. Gluteus maximus (to be specific) are the biggest and the most powerful muscles in the human body, and we got it as a prize for our ability to walk two-legged. Not playing an important role in walking as in a movement, Gluteus maximus take over the other muscles in straightening the pelvis to vertical when it comes to a strenuous work, as lifting heavy weight from a ground or a running up a hill.

  It wouldn’t be a mistake to say that a lot of women and men desire to have a lifted toned posterior look. Once again a lot of people struggle with getting a desirable result, having not enough knowledge of their own anatomy. So let me make it really simple.

  You do not need any equipment; you do not need a gym to tone up your butt. You can do exercises for that with your body weight, but if you enjoying a special feeling from lifting weights – enjoy it with weights. If you got a couple of dumbbells or a bar – give it a go, or you can use a couple of milk bottles or something similar for a start. Using a correct technique (it is really important!) you bend the torso forward, and then return to the initial upright position. That is it. Short and sweet.  As you can see, many people do this movement many times a day routinely just doing physical job or household work. And because of that some people have really toned and strong buttocks never going to a gym or doing any sport exercises. But if you are not one of them and really want to change your rear look – you can learn how to make it really simple, and all the rest will depend on how much of your time and efforts you want to put in it. It does work. I can tell you that as a proven (including on myself) fact.

  Please remember that all these exercise effect your hamstrings (back surface muscles of your legs) also, which is a good addition for your general look from behind and from a side.  

 Before starting the exercise, check yourself and make sure that:

  Your back is straight and your lower back is arched

  Your feet and knees are aligned (looking in the same direction)

  Your abdominal muscles are tight

  Your legs are straight but without locking knees

  Perform a good warm up and stretching

During the exercise:

  Never round your back

  Try not to look down or around yourself

  Never do any rotation movements in your spine and knees

  If you notice that you start doing any other movements with your body, trying to lift the weights – your weights are too heavy and you must go lighter or you are getting too tired and you must finish the set

  Keep your arms relaxed, without trying to use them for lifting

  If you use fairly heavy weight, breathe in before the lift, hold your breathing at the initial take off, then exhale; hold your breathing again while returning weights to the ground

   Usually called stiff-legged deadlift, it can be performed with either a bar, a pair of dumbbells, on block machine or even with your body weight only.  The variation on the blocks (when you stand your back to the blocks and the   cable goes between your legs) – is something you don’t see often at a gym. People usually don’t know about it. However it gives your buttocks extremely targeted workout and has some advantages over all others variations, because in this case the resistance is behind your back (compare to gravity in exercises with free weights) and it gives a better stretching and a range of motion.