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The Top Six Butt Sculpting and Trimming Exercises

Apr 18, 2008
Have you ever noticed that when you try on a new pair of jeans, the first thing you do is turn around and look in the mirror to see how they make your butt look? It even happens at home, no matter how many times you've worn them, the first thing you do is look at your rear. It's true, watch yourself and others and see what happens.

Men and women alike all have this affinity for a nice butt, not just a nice butt, a really great butt, so we try to find ways that will give us the look we want. The thing you need to keep in mind is that it's not just exercising that will give you that great rear profile that you're looking for. You have to work out your derriere with sculpting exercises to get the glutes in the shape you desire.

So to help you obtain the rear you want follow the top six butt sculpting and trimming exercises listed here.

**Tip 1 - When performing most butt sculpting exercises, it is very important to keep the weight on your heels. This will cause the stress from the exercise to go to your butt and not your knees.**

1. Reverse Step Back Lunges.
For support hold on to a bar at chest level (like the one on a smith machine), place both feet directly under the bar. Keeping the weight on you left heel, step back with your right leg and far enough so that when you lower your body, you end up in a lunge position with your left thigh and shin at a 90-degree angle. Now raise your body back up lifting your right knee up to the bar. Repeat 20 to 30 times then switch legs.

**Tip 2: Any time you are doing Lung exercises you need to keep your upper body as upright as you can to reduce strain on your back. Start slow and don't go too low if you are new to the reverse lunge. As you progress you will be able to lunge deeper and to work your glutes more and more.**

2. Walking Lunges (with or without weights)
Standing straight, step forward as far as you comfortably can, place your foot down heal first. Flex your hip and knee and lower your body until the rear knee is almost to the floor. (Do not let your front knee go over your toe.) With the assistance of the rear leg, stand on the front leg, lunging forward with the opposite leg. You will need an area where you can walk about 20 feet unobstructed.

3. Dead Lift
Using a barbell and weights suited for your fitness level, stand with your feet shoulder width apart and bend forward from your hips, keeping your legs straight or a just slightly little bent (not squatting). Make sure to keep your back flat for this exercise to work and to avoid injury. When you reach the end of the movement towards the floor, tighten your butt and hamstrings as you slowly move back to the starting position. Keep the bar close to your legs throughout the entire movement. Repeat 20 to 30 times.

4. Squat
Stand with your feet shoulder width apart and forward. Keep your lower back straight and lower your body down to about a 90-degree angle as if you are going to sit, letting your hamstrings and glutes do all the work. Then pushing up through your heels using your gluteus and hamstrings come back to the standing position. Repeat 20 to 30 times.

5. Wide Stance Dumbbell Squats
Stand with your feet so that they are about one foot wider than your shoulders. Point toes outward to a 45-degree angle. Hold onto a dumbbell and squat down pushing your knees outward until your thighs are parallel to the floor. Now raise your body back up and clench your butt cheeks at the top for 3 seconds. Repeat 20 to 30 times.

6. Step Ups (with or without weights)
Place one foot on a bench so that your thigh is parallel to the floor, the knee pointing in the same direction as the foot throughout. Pushing heel into the bench step up, then slowly step back down while concentrating on the leg up on the step. Make sure to keep your upper body straight during exercise. Do one leg for 15 to 20 repetitions then change legs, or alternate legs for 20 to 30 repetitions each. You can maximize this workout by standing away from the bench to emphasize the glutes or standing closer to the bench to emphasize the quads.

With these exercises it won't be long before you have some absolutely fabulous glutes and the rear profile you have been looking for.
About the Author
Steve Hochman is the founder of Next Level Fitness, Irvine. We specialize in using our exclusive 3-in-1 Personal Training system to melt fat fast and build healthy toned bodies.
Personal Trainer Orange County, Irvine - Next Level Fitness
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