Thanks, uksexymona, I'll do it! (Never did steps with weights before) I only get to the gym once or twice a week and I don't have enough butt exercises in my at-home repetoire (mainly just do push ups, dips, squats and crunches) -- I need more for the butt! What are the other exercises for your rip-roaring rear?!
Here is part two for you honey and please keep doing them on regular basis and let me know after 3 months from now what size your butt is then
Lunge Position
1. Stand with dumbbells grasped to sides.
2. Lunge forward with first leg. Land on heel then forefoot.
3. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
4. Return to original standing position by bringing the forward feet back to original position. Then repeat to the desired rep.
5. Repeat by alternating lunge with opposite leg.
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It's called the single-legged Romanian Deadlift. It's a great exercise for firming both the butt and the back of the thighs. Also, because this is a single-legged exercise, it really helps strengthen your ankles and other stabilizer muscles throughout your legs. Here's how to do it:
1. Looking straight ahead, stand and balance on one leg, and kick the other leg out slightly behind you.
2. Maintain a very slight bend in the knee throughout this exercise.
3. Now start to bend forward while simultaneously pushing the butt and hips back and keeping a flat (not rounded) back.
4. While bending over and pushing the hips back, kick your other leg out behind you and reach down with your hands towards the toe of your foot that's planted on the ground and try to touch it. You should feel a stretch in the hamstrings as you get to the deepest part where your back is parallel to the floor.
5. Then, focus on squeezing the butt muscle hard while you reverse the movement and bring yourself back to upright (all the while maintaining that flat back)
Alright, that was one rep! Now do 5-10 reps with each leg for 2-3 sets mixing this exercise into one of your normal workouts (or even just try this at home in your living room). At the end of a couple sets, I guarantee you'll be feeling this big-time in your buttocks and the back of your thighs!
I know it may sound a little complicated, and the first time you try this butt exercise, you may really need to concentrate on your balance. But after a couple sessions of practicing these one-legged romanian deadlifts, you'll start to get the hang of them and be able to focus more concentration on keeping the butt tight throughout the range of motion.
Once you get this down and practice this killer butt and thigh exercise regularly, you'll be well on your way to showing off a tighter, sexier butt! See below for more amazing butt and thigh exercises.