If you feel that your butt could do with a little perking up, it is time to step away from the dumbbells and start thinking about how to train those glutes. A saggy butt is definitely not the way to a girl’s heart and if you want her to grab it, it needs to be worth it! So put down the hamburgers, and start getting ready for squats if you want to send the ladies wild. Legs day isn’t always the answer; it is time to focus on the butt!
Superman
This is a classic aerobics exercise but it works just the same. Get on all fours and make sure you have a strong base. Now reach your right arm out in front of you and stretch your left leg back and upwards. Do not collapse into the right arm, try to keep your core strong and pull everything into the middle. You need to rock the arm and leg in and out repeatedly for around 30 seconds. Then switch side and reach out the opposite arm and leg.
Squat Pulse
Stand with your legs hip-width apart and stretch your arms straight out in front of you. Lower down into a squat position with your bum at the same level as your knees. Make sure that your knees are pointing the same way as your toes, and your knees must not go over your toes. Now you need to stay here and pulse up and down for thirty seconds. This will also tone your quadriceps.
Bridge pulse
Lay on your back, with your legs tucked near your butt. Your knees should be pointing to the sky. You need to put your arms down by your sides and lift your navel toward the ceiling. As you lift your hips and navel up, slide your arms underneath you and clasp them. Snuggle your shoulder blades underneath you. Now you need you pulse your hips up and down in a thrusting motion. Try to bring you butt near to the floor and back up but never touch the floor. Do this for a minute. You will find it also tones your abs and back.
Chinese Chair
This one really lets you feel the burn in your thighs and glutes. You need to place your arms above your head in a ballerina position. Bring your ankles and knees together and squeeze them to form a strong base. Now imagine sitting back into a chair. As you bring your butt back, stop when it is parallel to your knees. Lean your belly slightly forward and stretch forward with your arms to create counterbalance. Stay for as long as you possibly can.
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