The truly right way to a great butt

THE stories are numerous about women who have somehow grown bigger butts and attributed it solely to squatting.

THE stories are numerous about women who have somehow grown bigger butts and attributed it solely to squatting.

But is that the only thing that can boost up someone’s derrière?

Gisel Harrow, personal trainer at Gymkhana, said squats are the fundamentals to building a great butt, as they work the gluteal muscles. However, it’s only a profound movement which yields great results if done correctly.

Harrow said in attempting to do squats the correct way to achieve a great butt, it is important to try and learn the correct form in which it must be done.

“One way of getting it correctly is to stand directly in front of a wall, feet shoulder-width apart, hands behind your head. Lower your body in a sitting position as low as possible and then stand again. Do at least 12 repetitions for three sets,” she said.

“To get best results, start adding some resistance by using barbells or dumbells, increasing the weights as you feel comfortable.”

Along with squats, Harrow said there are a variety of exercises that can help to sculpt and tone your butt. These include:

Walking

Simply increasing your incline on the treadmill or tackling a rougher terrain can help to build your butt muscles and give you the great butt you desire. Lengthening your strides and including lunges in your walk routine will help to work the gluteus maximus, medius, and minimus muscles.

Lunges

By doing variations of the lunge, which is an exercise that targets your hips, thighs and butt, you’ll work your gluteus muscles to the max. Adding weights and resistance to the basic lunge can get you a fuller, rounder butt.

Bridges

The bridges exercise is a lower body workout that will tighten up your butt muscles. Constant repetition of this exercise will gain you the results you want. It is done by lying on an exercise mat on the floor, keeping your hands at your sides and bending your knees while keeping your feet firmly planted on the ground. The next step should be to contract your stomach and butt muscles, gradually raising your hips above the floor. As you do so, keep your shoulder and knees in a straight line — ­ if not, you will not be able to activate your butt muscles. Tighten your core by drawing your belly button towards your back. Keep the straight alignment of your knees and shoulders for 20-30 seconds before resting your body. Assume the starting position and repeat the exercise once more.

Step-ups

Step-ups get your heart rate climbing and help you to burn more calories. Also, it is an exercise that helps to strengthen your butt muscles as it is similar to running, cycling and climbing. When these muscles are strengthened, over time your butt will be lifted.

Deadlifts

Working your butt muscles through deadlifts requires you to lift moderate to heavy weights regardless of the type of deadlift you do. It is suggested that you keep your knees nearly straight or bend them entirely. Also, the resistance you use should be moderate to heavy, building your butt muscles.

Donkey kicks

This exercise is also a great target for the glutes. It is done by getting on your hands and knees with your wrists aligned under your shoulders and your knees under your hips. Once in that position, draw in your abs, then lift your leg parallel to the floor with knees bent and foot flexed. Go back to the starting position and repeat 15 to 20 times, then switch sides.

Harrow said using a combination of each with some weighted resistance can help to achieve your butt goals.

Dieting also plays an important role and is crucial to gaining a great butt. Remember, exercise won’t compensate for a bad diet, while a good diet coupled with exercise will help in fat regulation, hormone regulation, and supplying the body with the nutrients needed to help muscle growth.