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Shape Up the Butt with these Core Exercises E-mail
Written by Jeff Behar, MS, MBA   

The butt is among the most common areas of the body that both men and women would like to shapely_buttshape up, especially as they age.

Having firm and round butt is considered by both sexes as a great physical asset and also an image of sexiness and youth.

Do you have this feeling that your butt is becoming ugly-looking and you want to do something to bring it back its former nice shape?

There are many exercises you can do at home and in the gym in order to shape and firm it up once again. Here are a few of the top exercises for getting your "bum" back into its youthful shape:

  • Lunges (Wide Stance) - 1. Begin by standing straight, then step forward with one foot, leaving the other back. 2. Both feet should be directed straight with the toes facing forward. Take a large step. 3. Lower your back knee almost to the floor, and rise up again, concentrating on squeezing your buttocks to push yourself up 4. Maintain your body in an upright position and avoid leaning forward. 5. Repeat this action to perform several repetitions, then again with the opposite foot forward. 
  • Lunges (Narrow Stance) - 1. Begin by standing straight, then step forward with one foot, leaving the other back. 2. Both feet should be directed straight with the toes facing forward, heels no more than 4 inches apart. Take a half step. 3. Lower your back knee almost to the floor, and rise up again, concentrating on squeezing your buttocks to push yourself up 4. Maintain your body in an upright position and avoid leaning forward. 5. Repeat this action to perform several repetitions, then again with the opposite foot forward. 6. Make sure there is not too great a distance between your feet. Do not allow your front knee to go forward beyond your toes as you come down, and stop where your feel comfortable.
  • Single-Leg Lunge - This exercise targets the Glutes, Hamstrings, Quadriceps, and Core. 1. Stand in a lunge with left foot in front, knees bent and left thigh parallel to floor. 2. Lean forward from hip, then straighten left leg, extending right leg behind you 45 degrees. 3. Return to start. 4. Complete 10 - 20 reps on each leg.
  • Squats - 1. Position your feet flat on the floor, about shoulder width apart (toes slightly turned out) 2. Keep the abdominals tight and the lower back straight and your head up. 3. If you wish you can hold onto something to give you some support, i.e. a desk. 4. Slowly descend until the thighs are parallel to the floor, hold for a second, then push back up to the starting position 5. Maintain the body in an upright position and avoid leaning forward. 6. Always inhale your breath on the way down, and exhale as you stand up. 
  • Pigeon Squats - 1. Position your feet flat on the floor, about s6 inches apart (toes slightly turned in) 2. Keep the abdominals tight and the lower back straight and your head up. 3. If you wish you can hold onto something to give you some support, i.e. a desk. 4. Slowly descend until the thighs are parallel to the floor, hold for a second, then push back up to the starting position 5. Maintain the body in an upright position and avoid leaning forward. 6. Always inhale your breath on the way down, and exhale as you stand up.
  • Step Ups - 1. Stand just in front of the step, with your feet about shoulder-width apart. You can place your arms down by your sides or on your hips, whichever is more comfortable. 2. Step up onto the step with one leg in a steady and controlled motion, pulling you up onto the step. 3. Pause momentarily with both feet up on the step 4. Step down off the step with your opposite foot and then follow with the other foot, returning to the starting position. 5. Repeat this action, alternating the leading leg each time. 6. Repeat for a total of 10 to 20 times per leg. 
  • Calf Raises - 1. Grasp your weights and stand with your legs shoulder-width apart. If you are using a lot of weight on a bar, set your bar on a power rack at about chest height, and then raise your body up to the bar. 2. Lift up on your toes, bending at the ankle until fully extended. 3. Lower your heels down at roughly the same speed. 4. Repeat this action for 15 - 20 times. Note: this exercise can also be done on a calf machine or using the edge of a step (see below). 
  • Sissy Squats - 1. With a shoulder width stance grasp bar or support at hip level with one arm and secure plate across chest with other arm. 2. With hips and waist straight bend knees to allow body to fall backwards as knees come forward. 3. Allow heels to raise from floor. 4. Lower body until knees are almost fully flexed or near floor. 5. Return to original position by extending knees as heels return to floor.5. Repeat this action for 15 - 20 times. Note: Keep waist and hips straight throughout exercise. Knees should point same direction as feet throughout movement.

If you do not have access to weights or a gym, you can also implement some activities and movements that can also help shape up your butt. These include: 

  • Butt Squeezing. If you are working in a place where you will have no choice but sit a lot, you can do ttone_lift_and_shape_your_butthe simple butt squeezing exercise from time to time. Just squeeze that muscle for 15 minutes or longer. Whenever you do that, push your heels against the floor so that you will be able to produce more force.
  • Step Calf Raises - 1. Stand with your toes of one leg on the edge of a step (your other leg should be up, feet back against buttocks. 2. Push up with your toes and get a full extension in a controlled motion. 3. Pause momentarily. 4. Lower back to the stating position. 5. Repeat this action for a total of 10 to 20 times per leg.
  • Stairs. If your home or office is located on a higher floor, why not take the stairs instead of using the lift? This simple change in your daily routine can help change your butt area. You will achieve sexier butt faster; plus, you will have more energy in your body.
  • Jogging. This is a good alternative to walking. To make your pace faster means burning your fats faster.
  • Hiking. Hiking, like taking the stairs can firm and tone your but, increase your stamina and help burn more calories; all conducive to better health and getting you into better shape. 
  • Walking. Walking should be a part of your daily activities. If you can maintain this activity for at least 30 minutes a day, your butt will be firmer and your stamina will improve as well.

About Jeff Behar

Jeff Behar
Jeff Behar, MS, MBA
Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert
, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti aging and alternative medicine. Jeff Behar's work often appears in several of the major health and fitness newsletters, health and fitness magazines, and on  major health, and fitness websites. Jeff Behar is also a well sought after personal trainer, motivational speaker and weight loss expert.
 
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