Perfect tips for beautiful buns

Admin — Sun, 14 Jun 2009 09:44:21 +0000

A beautiful shaped bottom, a tight ass, or great buns. It is the dream of many women, but often it’s their nightmare. Many women are uncertain about their rear, and found them too thick, too wide, too flat or hanging.
But fear not, there are exercises that are easy and quick to do, and when applied consistently will give you the buns of your dreams.
The most important muscle in your buttocks, is the gluteus maximum, which together with the gluteus minimus and gluteus medins ensure the movement of your pelvis and your legs towards your pelvis (especially backwards).
[ad#SanaNetLeader] The gluteus maximum is the largest of these three muscles, and is also the one you see best, and thus which forms your buns. Regular training of the gluteus maximum, will give you a result that you will surely like! Try to do the exercises regularly, preferably 3 times per week. In the beginning you can have a painful feeling in the buttocks and can have difficulty to do the exercises, but that only proves that your bottom could really use the exercises

Get on the ground on hands and knees with your back straight and stretch one leg completely behind. Even your toes have to point towards the wall, a little above your own height. Hold this position and count to 3 (initially to 1, then work your way up to 3), and slowly lower your leg to starting position. Repeat this exercise 12 times, and do just the same with your other leg.

Repeat the above exercise but now with your knee bent. Your stretched toes should now point to the ceiling instead of the wall. Bring your knees slightly higher than your behind. Again repeat the exercise 12 times, and do the same with your other leg.

From the same position (on hands and knees) lift your leg again with knee bent, but this time not backwards but sideways (think of a dog and a lamppost). Repeat this exercise 12 times, very slowly and then switch sides again.

Stand against a wall, or anywhere else where you can get support from. Keep one leg straight, and tighten your glutes. Make sure you feel the tension. Then move your stretched leg back slowly, with stretched toes, and without moving your upper body. Again repeat the exercise 12 times, and then change sides.

Sit on the edge of a chair, with your knees together and your feet flat on the ground. Make sure you are sitting straight, slightly bending over backwards. If needed, hold the backrest or the seat of the chair. Now raise your heels a few inches of the floor and open your legs as far apart as possible. Hold this position for a little while (1-3 counts), and then slowly close your legs again. Do this exercise 12 times.

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Besides these exercises, stairclimbing, hiking and walking or jogging are very good to get a nice butt. So do these exercises regularly, and you can walk through this summer without fear for your behind!

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Perfect tips for beautiful buns