Thursday, October 05, 2006

Sexy But | How To Get Sexy Perky Butts And Buns of Steel

Sexy Perky Butts And Buns of Steel

Do you know that whether you are a guy or a gal, one of your anatomies that are constantly being scrutinized is your butt? Many do say that a perky butt is one of the most attractive part of a human body. And don't you think it is? Certainly so!

Take a look at your own buns now. Is it tight perky and strong or is it saggy and lumpy? Worse, is it without any tone and just hangs there like a piece of flesh? If you want a tight and sexy butt that makes heads turn when you are in a pair of tight jeans or in your swim wear, read on.

Your butt consist of three muscles, the gluteus maximus, medius and minimus. The medius and minimus are the muscles on the sides of the hip that are responsible for the internal rotation of the thigh. The maximus is the largest of the three muscles and responsible for hip extension, outward rotation, leg adduction and leg abduction. But to lump them together for easy reference, they are usually collectively called the "Glutes".

Strong glutes are essential to our activities of daily living besides looking great. One example is just standing up from a chair or climbing into your car. Your butt is active in, climbing stairs or bending down to pick something up. A little more obvious use of these muscles is the participation in sports activities.

Strong glutes give you a head start in any sport, like cycling, or in line skating, and especially in jumping sports such as volleyball, soccer, basketball and tennis.
If your glute is hanging and lumpy, it is usually fats that are causing this. If that is the case, its simple. Just lose the fats by a combination of cardio, resistance exercises and a caloric deficit diet.

To have great looking strong glutes, resistant exercises must be included in your workout routines. For most people, exercises such as running up slopes, stair-master or step climbing will have good effect in shaping the buns. But to have that perky sexy butt, you will have to incorporate squats, deadlfts and lunges.

Since we have discussed on how to squat and dead lift in other articles, we will touch on lunges here. In my own workout, I feel that my butt works the most with lunges. Mind you, your bottom will be sore for a few days after each workout. If it does not, that means your routine is not intense enough.

Lunge Position
1. Stand with dumbbells grasped to sides.
2. Lunge forward with first leg. Land on heel then forefoot.
3. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
4. Return to original standing position by bringing the forward feet back to original position. Then repeat to the desired rep.
5. Repeat by alternating lunge with opposite leg.

Article By Chris Chew, Singapore based AMFPT Certified Master Trainer