There are a few areas women seem to narrow in on and really yearn to change the appearance of and one of those areas is the butt.
In fact, we are just about to finish out the “year of the butt” as it has been dubbed in Hollywood as there have been all kinds of attention paid to those celebrities with voluptuous butts, songs dedicated to the rear end, and coverage of the perfect exercises to use. So what is the best way to go about sculpting this area of the body? It comes down to squats and lunges.
In fact, the benefits of squats and lunges for women are often underestimated and not always included in an exercise routine.
What Makes Squats and Lunges So Important?
Perhaps you’re new to the idea of squats and lunges and are wondering what exactly the benefits of squats and lunges for women are?
Well, truth be told there are many, and as a bonus, these exercises can be performed anywhere and don’t require additional equipment. As for why these simple exercises are so important they actually work to sculpt the area. Sculpting will give the area more definition, roundness, curves, and shape.
There is absolutely no reason to resort to padded undergarments when with determination and work you can achieve the look au natural.
Another benefit to including squats and lunges in your routine is that they tighten the area. The area will look toned and firm, which instantly seems to take age off a person’s body. And a shapely rear end can even make the woman’s waist look smaller and more defined.
Focus on these Key Muscles
Your “butt”, also called glutes, comprises three key muscles. These muscles are the gluteus minimus, gluteus medius, and the gluteus maximus.
Each of these muscles needs to be worked on in order to achieve the effect you’re after. There’s also another area you need to be aware of and that’s the panniculus adiposis. The latter is what’s responsible for creating that ever-popular rounded look.
These muscles all work together to make it possible for you to move around, squat, walk, and run.
In your day-to-day life, you are working the gluteal muscles all the time it’s just a matter of how well are you working them?
If these muscles aren’t properly worked you can start to get a flat butt, a “sagging butt”, and you can start to have problems with lower back pain. People who sit a lot are more prone to these issues.
Don’t Risk Injury – Learn the Basics
Even though squats and lunges seem relatively easy to perform there is actually a technique involved and if they aren’t done properly not only will they be ineffective but you can even end up injuring your back and/or knees.
Once you’re injured you won’t be able to perform them at all thereby setting back your goal of creating that perfectly sculpted butt.
So before starting take a few minutes to go over the basics and be prepared. Once you get the hang of it there are also variations you can add to your routine which will challenge you further.
Performing the Perfect Lunge
It really doesn’t get more basic than a lunge yet this simple little exercise has a huge payoff. You won’t need any special equipment, you can do it in your home, at the gym, in the backyard, anywhere you like.
Once you perfect them you can even add a weight element to them for an added challenge. There are also backward lunges that use the same technique but you’ll be moving backward.
To perform the perfect lunge be sure your upper body is nice and straight, face is pointing forward, and you are relaxed.
Slowly use one foot to step forward and as you do you will lower your hips. Both knees should be at a 90-degree angle when done properly and shouldn’t touch the floor. Push up from this lunge and then you can repeat it. Be sure you remember to alternate your legs.
Performing the Perfect Squat
There are two different types of squats women can perform, one uses their own body weight while the other uses weights. Both are highly effective when done properly.
Body weight squat – In order to perform a squat with just your own body weight, you will begin by pushing your hips back, then working to bend your knees until they are at a 90-degree angle.
Be sure to go about this process slowly and don’t just squat right down in a straight position. A great way to explain it is to push your hips back and act as though you are about to sit down on a chair. When your knees are at a 90-degree angle they shouldn’t protrude past the edge of your toes.
It will be your heels that are absorbing your body’s weight. Once you are in the position your head should be facing straight, your chest should be up, your back needs to be completely straight, and be aware of your stomach muscles so you can keep them tight.
Hold the position for a few seconds then slowly push back up while squeezing your glutes.
Weights squat–If you want to add challenge to your squat you can use weights during the exercise. It is always suggested that you start with low weight and then work your way up.
You don’t want to start too heavy and end up injuring yourself. You will use the same position but you will be holding the squat rack behind your head and just below your shoulders.
Hold it with your palms facing forward and you will want to be sure to have your feet shoulder-width apart so you have balance.
Besides performing squats and lunges it’s also a good idea to incorporate walking into your lifestyle. Be sure to mix things up too and change the walking surface, the incline, and the terrain. This will act as an even better workout for the glutes.