Have you ever wondered about the secret of those girls who look like their jeans were made specifically for them? Well, to be honest, sometimes it’s less about the jeans and more about the person and their rear end routine. When it comes to toning and sculpting your behind, there are certain exercises that really give you ‘that’ booty.
Jump squats take basic squats to another level by requiring you to use balance and strength to perform the exercise. Perform jump squats in combination with your cardio and weight training sessions. Take your toning to the next level by doing jump squats with steps.
With basic lunges you take a step forward and drop down so that your upper leg is parallel with the floor. To find the perfect form make sure that your front knee is behind your feet at a 90 degree angle.
Walking lunges will have you performing the same basic lunge, but you will be taking forward strides and moving while doing the set. Don’t rush the movements, rather, make sure that your form is perfect to work the gluteus maximus (glutes) and hamstrings optimally.
Side lunges will help you sculpt your inner thighs, which also play a role in the overall appearance of your rear end. The idea is to sculpt the entire lower body so that the rear seems lifted and firm.
Weighted lunges are performed by adding a dead weight to the basic lunge. You can also do walking lunges with a barbell balanced on your neck, or a dumbbell in each hand.
You can look at wall sits as the ‘plank’ for your glutes. This exercise will require a bit of endurance and you should be able to perform this task for longer sessions at a time once you get used to it. Find a stable wall and stand with your back against it. Move your back downward so that your knees are in a seated position. Once again, your knees should not go past your feet, so your ‘wall sit’ should be in a 90 degree angle. Try to hold this position for at least 20 seconds, and challenge yourself to sit longer every session.
Stiff Leg Deadlifts
If you have been introduced to weight training, you will know that it does wonders for toning and strength. Of course, there are certain free weight movements that are specifically focused on giving you that fierce behind. The stiff leg deadlift is one of those exercises that will give shape to your rear in no time.
How do you exercise your rear end?