I know I'm not the only one in search of the perfect butt. Along with the perfect abs, the perfect butt is one of the top reason women grunt in the gym. So it's not surprising that I'm always looking for better, more intense workouts to get me to my rear into top form.
Well, it turns out the best exercise is also one of the simplest: Hip extensions! According to studies that measure muscle twitch with different exercises, hip extensions cause more contractions in your glutes than any other exercise.
Get down on your hands and knees, keeping abs tight. Lift one leg up at a 90 degree angle so that the bottom of your raised foot is parallel to the ceiling. Bring your foot down slowly to the starting position without having the knee touch the floor and begin again.
One you have done a good number of reps on one leg, switch sides.
I have found that you need to do at least 20-30 reps to get a good burn, but make sure you are still able to keep your back and head straight so that you're not overextending your back.
To raise the intensity, add ankle weights or put a small dumbbell behind your bent knee for resistance.
1 comment:
I think you forgot that to get the best butt you have to have the genes. You cannot work on a specific area, fat moves around according to your genes.
Post a Comment