Health and Exercise Tips

Buns of steel is what many are after, particularly if you’re female. It’s apex of fitting in to a tight pair of jeans and is the fixation of the opposite sex. Part of the equation to getting a slimmer backside is losing weight, and reducing your body fat. That takes diet and exercise which is covered in other articles on the site. If you want a tighter looking ass or booty, then losing that excess fat and weight will be necessary.

Getting a stronger the butt is a different matter requiring weights and strength training. A good first exercise is the glute kick back. To start get on your hands and knees. You’ll use all but on leg as a base to hold you up while doing the exercise. With the free leg, keep the knee bent at a 90 degree angle and slowly lift upward flexing your butt the entire way, and bring it back down again. Ankle weights will work for resistance for this lift.

If you have a resistance cable, or a machine that does the same thing, then you can do another form of a kickback. Stand on one leg with the other attached to the cable or on the machine. Bending slightly forward at the waist and keeping your legs straight at the knees, take the cabled leg and pull it backwards by flexing the glute or butt muscles. This will help provide a fuller, shapely glute and thus a nice looking butt as well.

Looking to really add mass and get the glutes bigger? Then many compound lifts will help in this effort. Squats, dead lifts, jumping, some leg curl exercises, among others will give your butt that strength you desire.