Fitness and Muscle Work

Booty Boot Camp If you feel your "rear view" needs a makeover, the right fitness routine can provide a natural lift. Can you achieve the "perfect" Brazilian beach butt seen on TV? That depends partly on your body type and genetics, but most everyone can shape up to look better in jeans. Ready to get started? The following pictures show you the moves. Behind It All: The Gluteal Muscles The shape of the buttocks is defined by muscles known as the gluteus maximus, gluteus medius, and gluteus minimus (hidden under other muscles), as well as the overlying fat. Walking, running, and climbing all work the glutes. Strength training that targets these muscles can help develop a tighter, more rounded look. Adding a few butt-busting moves to your routine may be enough to see a difference. Squat and Tone The squat tops every list of butt-busting exercises. It directly engages the glutes, and you can build bigger musculature by adding hand-held weights. The key is to mai...

Why it's a winner: Like squats, lunges work all the major muscles of the lower body. Lunges also help improve your balance. How to do it: Take a big step forward, keeping your spine straight. Bend your front knee to approximately 90 degrees. Keep weight on your back toes and drop the back knee toward the floor — but don't let it touch the floor. Lunges: Extra Challenge Try stepping not just forward, but back and out to each side, with each lunge. source:webmd

Kneel on the floor with your hands on the floor with forearms straight (see pic.). Tuck your opposite leg under chest. Moved your tucked leg to the rear until your hip fully extended. Tips: you can hold a peak position for a few seconds (3-4 seconds).

Take the position like on the image. Inhale and move your thigh to the rear until your hip is fully extended backward Hold this peak contracted position for a while (2-3 seconds) then return to the starting position Exhale when complete the movement

For more intensity, you can put your feet on a bench.

Want do lunge exercise at home and don't have barbel ? You can use dumbbel to get the same result. See Lunge Exercise using barbel

Attach a low pulley to your ankle: Take a grip to machine to stablize your body Raise lateraly your legs as far as you can This exercise will affect gluteus maximus, gluteus minimus and tensor fascia latae.

Lie on the floor with your entire spine in contact with the floor. Place your hands on the floor next to your hips. Flex your knees to 90 degrees Lift your buttocks off the floor, pushing with your feet as high as you can Hold the position for 2 seconds and lower your pelvis without putting your buttock back on the floor Immediately repeat This exercise works the hamstring and gluteals Related Article Bridging Variation

Attach a cuff to the end of the cable running through the low pulley. Fasten the cuff around your ankle. Stand in front of the weight stack and grasp the edge of the machine for support: Tilt your pelvis forward Bring your leg back This exercise involves the gluteus maximus and a lesser extent, the hamstring except the biceps femoris short head.

Stand with your feet hip-width apart. Lift a light barbell up to a position across your shoulders behind your neck Inhale and take a comfortable step forward, keeping your torso as upright as possible In the bottom position, the top of your forward thigh is slightly below parallel Return to the starting position, exhaling Related Article Lunge variation using dumble Lunge Tips

This exercise taking from "Strength Training Anatomy". Here we only discuss some exercise, if you interested you can buy this book from amazon. Lunges Cable Kick Backs Machine Hip Extensions Floor Hip Extensions Bridging Cable Hip Abductions Standing Machine Hip Abductions Floor Hip Abductions Seated Machine Hip Abductions