How Women Can Achieve that Perfectly Sculpted Butt/Glutes

There are a few areas women seem to narrow in on and yearn to change the appearance of, and one of those areas is the butt.

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 sculpt this area of the body? It comes down to squats and lunges.

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 the benefits of squats and lunges for women are.

As for why these simple exercises are so important, they work to sculpt the area, well, there are many, and as a bonus, these exercises can be performed anywhere and don’t require additional equipment. Sculpting will give the area more definition, roundness, curves, and shape.

There is 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, instantly appearing 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 to achieve the effect you’re after. Another area you need to be aware of is 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, I feel bothered when you work the gluteal muscles. It’s just a matter of how well you are working with them.

If these muscles aren’t adequately worked, you can start to get a flat butt, a “sagging butt,” and you can begin 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, a technique is involved. If they aren’t done correctly, they will be ineffective, and you can even injure your back and knees.

Once you’re injured, you won’t be able to perform them, thereby setting back your goal of creating that perfectly sculpted butt.

So before starting, take a few minutes to review 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 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, gym, backyard, or anywhere you like.

Once you perfect them, you can 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, your face is pointing forward, and you are relaxed.

Slowly use one foot to step forward; as you do, you will lower your hips. When done correctly, both knees should be at a 90-degree angle and not 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

Women can perform two types of squats; one uses their body weight while the other uses weights. Both are highly effective when done correctly.

Body weight squat – To perform a squat with just your body weight, you will begin by pushing your hips back, then working on bending 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 like you are about to sit 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 a challenge to your squat, you can use weights during the exercise. It is always suggested that you start with low weight and work your way up.

You don’t want to start too heavy and end up injuring yourself. You will use the same position but 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 have your feet shoulder-width apart to have balance.

Additional Exercises

Besides performing squats and lunges, incorporating walking into your lifestyle is also a good idea. 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.