I think, next to abs, the most desired target area is the behind. It’s one of those areas that you want to look good but going about it can be challenging. Now, I know most of you aren’t going to want to hear this but the key to a good butt is… yep, you guessed it, squats and lunges! (Ugh)! I’m with you in that these are some of my least favorite moves, but you’ve got to do them. And if you do them correctly, it can make a significant difference. Here are some tips to get the most bang for your butt… I mean, buck:
Squats
For squats, keep your feet only as wide as your hips. Or maybe a just a hair wider after you’re warmed up. Don’t get too wide in your stance. As you go down make sure your back is as straight as it can be, keep your chest up. Try not to lean too far forward or backward. Now, sit back on your butt and go down as far as you can. I mean, really get it down there. The further down you go the better. Literally, try and get your butt as low as your knees. As you come up, really squeeze your behind; tighten it all the way to the top. You can start out with just your body weight, hold a weight plate to your chest as you progress, and then finally load a bar up with weight and put it on the meaty part of your back. If you’re putting weights on your back, make sure you keep your chest up. The faster you do this movement the better. Really push yourself, but never compromise good form. Check out this video demonstrating the correct way to do a squat:
Lunges
Lunges have got to be one of my least favorite movements of all time, but they work. They burn to the max and that’s what makes change. Start out with your feet only as wide as the inside of your hips. Then take a big step back with whichever leg you want to start with. Lunge down and both legs should be at a 90-degree angle. Double check this in the mirror. The front knee should never go past the toes; it’s very bad for your knees if it does. All of your weight should be on your front leg; the back leg is there to just guide you down. Keep your body straight up and down. You should feel the burn in your front leg. Like squats, you can add weights to your chest, back, or just use your body weight. Remember to squeeze on the way up and give it a good tight squeeze at the top. Switch legs and do the same amount of repetitions to keep things balanced. Check out this video demonstrating the correct way to do a lunge:
“Pain is gain,” people, and if you’re not pushing yourself, you aren’t going to see the changes you desire. I know sometimes squats and lunges aren’t the most fun thing to do but they will give you results and you won’t regret doing them.