Butt Exercises - Is Having a Nice Butt Something You Are Blessed With?

I used to think that having a nice butt was just something you were blessed with. Sort of a either have it or you don't type of deal. That was until I found out about the Brazil butt lift. Your derriere is made up of 3 major muscles: gluteus maximus, gluteus medius, and gluteus minimus. The Brazil Butt Lift is a method designed to target all these areas in the most effective way possible. It uses Brazilian dance, cardio, and lower-body sculpting moves to firm up or lift you buttocks.

The butt, hip, and thigh area is the fat accumulating problem area for most women. But there are many every day exercises you can do to help keep fat at bay. Activities such as:

Walking
Biking
Running
Taking the stairs instead of the elevator
These are just a few ways you can help firm up your hips, thighs, and butt without putting in a ton of effort. But if you want dramatic results you may have to step it up a notch.

The best butt exercises are squats, lunges, and step ups. For squats stand feet hip-width apart and bend the knees making sure they stay behind the toes. You want to imagine you're about to sit in a chair sticking your butt out behind you, but keep torso upright and contracted. Push into your heels to come back up.

Lunges are great because they work every muscle in your legs. On the front leg you'll work the hamstrings and glutes. On the back leg you'll work the quads and calves. Just put one foot in front of you about hip-width apart and bend at the knee. Again, take care that the knee does not extend past the toe.

Step ups are great for the glutes. For step ups just place one foot on a platform or step and push through the heel to lift the body up. One thing to remember is to do these exercises slow and controlled.

Not only will you work the muscles more effectively (i.e. getting faster results) but there's less likely an injury will occur. Once you have mastered these exercises you can add weights for more resistance and challenge.