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The 3 Best Butt Transformation Exercises #Sirnaturalhealthinfo

January 6, 2014


Quick Tip: Try this mixture to help speed up the transformation this will help burn the fat cell faster to help shape those Thighs and muffin top

What are the best butt exercises for women? What about for men? To be honest there’s not much difference. If you want a butt you could bounce quarters off of you gotta build muscle and lose fat. Duh. So what are the best butt exercises?

1. Dumbbell Walking Lunge

1. Begin standing upright holding a dumbbell in each hand at your sides.

2. Keeping your abs tight, take a step forward with one leg. Focus on landing on the heel of your foot versus the ball.

3. Naturally lower your body until the knee of the opposite leg is almost touching the floor. The lower leg will provide assistance in moving forward as well the standing leg (you’ll feel it in your butt on the side of the standing leg.)

4. The lower leg makes the next move and becomes the standing leg, and so on. Think of a lunge as an exaggerated “walk.” If you’re new to the exercise it’ll be easier to try it without weights to begin.

Bench Butt Raises

1. Lie flat on the floor with your feet on a bench. They’re not going to be flat on the bench, you’re basically using it to push against.

2. With your arms by your side and abs tight, imagine a string attached to your bellybutton pulling your butt off the floor until your back is straight. Your pelvis should be “pointing” above your head at the top of the move versus straight to the ceiling at the beginning of the move.

3. Keeping your buttocks muscles contracted and abs tight, lower yourself back to the floor. Keep going for a full set before resting.

Pistol Squats – Notice – This is an advanced move that requires great balance and coordination. If you’ve never tried it before I suggest you hold onto the wall or a chair for support. Not only is it one of the best butt exercises, but it’s a great quad exercises as well.

1. Standing upright you’ll begin by simultaneously extending your arms and one leg in front of you as you squat to the floor.

2. Lower yourself until the extended leg is about parallel to the floor. Your arms are extended towards your extended leg. Imagine touching your toes.

3. Using the foot that is firmly on the floor, focus on pushing through your heel to an upright position as you bring the extended leg back in to an upright position.


Bouns exercises for A Perky Butt

Target: The latissimus dorsi

Why it works: The lats are big back muscles. They’re attached to your glutes (aka butt muscles) by deep tissue—right lat to left cheek and vice versa, in a crisscross. “They’re connected, so making your lats stronger will help your glutes engage more effectively,” says Abbie Appel, a master trainer in Boca Raton, Florida.

Why you care: Because engaged glutes mean you’ll turbocharge the tush-tightening powers of every lower-body exercise you do.


You Want: A Butt Dimple

Target: The gluteus medius

Why it works: You may think you’re defining your booty doing routine squats and lunges, but stronger muscles, like hamstrings, tend to take over.

Which stinks, because the medius—the fan-shaped muscle that creates the booty divot—gets no love, explains Brent Brookbush, a trainer in NYC and the author of Fitness or Fiction. Pay that medius attention: Toners that have you balance on one leg will zero in on the muscle and give it one big honing hug.

Try this mixture to help speed up the transformation this will help burn the fat cell faster to help shape those Thighs and muffin top

Please Empower yourself  by learning about your health and everything else that effect you. Read stay informed and educate yourself.   Tell a friend to tell a friend about SirNatural Blogs google it. We educate you about stuff your doctor won’t but should. Follow me at to stay updated on the issues that affect us and our health the most. Live Life In Good Health….  -SirNatural-


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