Glute exercises - How to shape your buttocks and legs

Glute exercises are probably the most popular exercise among women. I was not surprised to see women in the gym as often train their lower parts of the body such as the legs or buttocks region.

Glute exercises including those for legs and often work more than they should. These are the two parts of the body that women care more than any other part of your body with the exception of the face and hair that does not feel the muscles on whose appearance can do physical exercise.

Recent studies have shown that most women exercise their buttocks and legs more than three times a week, not including exercises such as climbing stairs, running on treadmill, elliptical trainer exercise on other similar forms of exercise that is usually performed before the final training.

Exercise the same muscle every day is not healthy for its tissue and the way in which it is recovering. This may cause a slowdown in the pace of exercise, because you do not allow your body to exercise each time the best you can be due to the training of the same muscle. It is recommended to pass at least 48 hours before you start to exercise the same muscle. The muscle will recover - becoming stronger and everything looks better and will be rested and during each subsequent exercise will run what you require of it the best you can. If you want to increase the size of their buttocks and thighs, this is something that must be adhered to.

Glute exercises - Nutrition

All exercises are unique and no two are alike, and this is also true for the results achieved by them as well as to which of them is better than the other.

None of us likes to waste time, especially when it comes to exercise and all this pain and sweating that accompany it. Often we see others in the gym, especially when that someone is acting like he knows what he's doing. We begin to notice exercises that never before have we tried, thinking that they might be because we fail to achieve the results that one.
Find the right exercise for the results you want is not difficult, what is difficult is the way you perform the exercise, weight lifting, which is used during it, repetitions that you perform and of course above all, as we mentioned about - recovery.

For some, let your buttocks and legs to rest some 36-48 hours before you exercise again, it will not be a problem. Studies have shown that most women often train the lower part of his body, thinking that this would improve its appearance, strength and will to get results much faster. This is not true and not only that you will not bring better and faster results but can also reverse the flow of things and slow down the recovery process. Slower recovery will slow down the appearance of the results!

Squats with Barbell are the king of all exercises for the legs and buttocks, practicing 256 muscles in just one movement of the body! If you are looking for a way to maximize the overall strength of your body and lower body appearance, this exercise is for you required.

5 best exercises for your butt

* Squats with Barbell

* Step out with dumbbells

* Last stretching the hip / leg

* Climbing with dumbbells

* Lifting buttocks (bridge)

1. Glute exercises- Squats with Barbell

Glute exercises

This is one of the best exercises for your butt, no doubt. Squats with Barbell activate 256 muscles in just one go, as this exercise is ideal for the whole lower part of the body.

Shaping the legs - Squats target the large muscle groups such as the buttocks, hips and thighs. Engage your quadriceps, hamstrings and calf muscles of thighs and thereby helps to strengthen and shape of the leg. One of the best exercises for lower body parts that you can work anywhere, with or without weights.

Lifting buttocks - If you are looking for the best way to lift the buttocks, squats will not disappoint. They affect your buttocks with a unique technique of tension, and therefore you are able to increase the weight is also a positive thing. Remember to squeeze your glutes and so to hold for 2 seconds before dropping, because it will bring impressive results in a very short period of time to directly affect muscle.

2. The exercises for the butt - Step out with dumbbells

butt exercises

Improve look of your legs shaping them and scorching the stubborn fat on them. This is a great exercise for those who want to improve the stability, appearance and size (to obtain lean muscle tone). Step out with dumbbells are not at all heavy. The results of this exercise, which provides in many ways amazing.

The overall stability of the body - Step out with dumbbells will improve the stability of your whole body. This exercise helps you to carry and control your body strengthening sheets, thighs and buttocks region.

Glutes and legs - and scoring a great deal to your thighs, fat burners that are on them persistently retained, will improve the look of your legs by building lean muscle mass and thus will your thighs get a full and sculpted look.

While exercise affects your thighs during lowering down, it will also engage the muscles and buttocks areas. Rising and squeezing glutes while you get up to an additional positive results.

3. Glute exercises - Last stretching the hip / leg

buttocks exercises

From the exercises name, deep down, you can already guess that is effective and if you have not tried it before! Last stretching the hip focuses directly on your buttocks and specifically designed to do just that, although it does not do this exercise just as good as the good old squats with the bar, rear stretching hook has their own unique ways to practice the muscles of the buttocks.

Glute exercises - Last stretching the hip is one of the best exercises for your butt, especially when it is performed with the help of fitness equipment or devices. If you use some of the supplies will be easier for you to successfully finish the exercise without any mistakes in her performance, which will eliminate the possibility of the occurrence of injuries. The correct execution of the exercise not only your body is safe from potential injury, but you will quickly notice the results with regard to direct you to guess the desired muscles.

Power leg - Last stretching legs on the floor do not exercise your legs so efficiently and therefore you should not use this exercise as an alternative for some of the exercises leg. This exercise simply direct trains the muscles of your buttocks while passing only strengthens your legs. It will perhaps slightly improve look of your legs, but as far as the effects of the gluteal muscles, with them you will definitely be satisfied!

4. Exercises for the butt - Climbing with dumbbells

Gluteus exercises

This is a great exercise for the lower body that will strengthen your legs. Not only will you feel great in strength than you based on that later shape the muscles of your buttocks and legs themselves, but also better results you'll notice its specific on their thighs.

Tonus thighs - As discussed above, climbing with dumbbells directly focuses on the exercise of the quadriceps, which is located on the front of your thighs. The way in which this exercise is performed, ie. during your positive and negative reps will feel intense force acting on quadriceps all the time, and thus does not allow your thighs a bit of rest.

Glutes - Climbing with dumbbells much less burdening lower part of your back than you do squats, but with regard to prance the step does not require tilting the front of the torso also do not exercise the seat so your muscles as much as they do squats. You will notice changes to your buttocks as you exercise will help to raise it and at the same time and in some shape, but you will definitely notice that you have a stronger feet from week to week.

5. Glute exercises - Rising buttocks (bridge)

 Rising buttocks (bridge)

This is a wonderful glute exercises that are highly focused on burning fat deposits that lie on your cheeks and at the same time helps you butt looks fuller and shaped. The best thing about this exercise is that you can work anytime and anywhere! You do not need any extra weight or device, or using dumbbells or other weights during exercise can improve your results.

Solidification of buttocks region - the simplest exercise that every time a success. There is no way that you can do something wrong because of the exercise you do not require any skill other than to lie on your back on a firm surface and to position your body in the proper way to exercise.

Lifting buttocks are largely directed to the combustion of persistent fats that are found in the area of your buttocks while simultaneously developing a look firmer and fuller buttocks and is a popular and unique exercise in their own way which is different from other exercises for your butt.

The exercises for the butt - Program exercise

Exercise                                 Sets   Reps
Squats with Barbell                    4      14
Step out with dumbbells             4      16
Last stretching the hip / leg        4      16
Climbing with dumbbells             3      14
Lifting buttocks (bridge)              3      14

You should always give your muscles enough time for recovery and healing, especially leg muscles that are members of the large muscle groups that need more time for that. Without adequate recovery will be no results, as well as some injuries, and all your effort becomes generally a waste of time just because you did not allow your body to recover after a brutal workout.

Follow an exercise program for the buttocks and legs which are located above and practice two days a week with equal spacing on which you practice. Do not should exercise feet more than twice a week and so on other days focus on practicing the other parts of your body such as the arms, abdomen, shoulder and other muscle groups that need improvement.

Not an advisory to exercise all muscle groups in one day, but every day  need to deal with only one muscle group.

Glute exercises - proper nutrition

As regards to your diet, will rely on high protein, low calorie and carbon-hydrated with minimum food intake of unhealthy fats.

If you want to achieve results within a month, the results of which will be really noticeable to you and others, then you can omit this part of a healthier diet and continue to eat unhealthy fast foods such as burgers, fries and candy.


Proteins are very important if you want to lose weight, build and shape your muscles and during that speed up muscle recovery process. Without sufficient amounts of protein a muscle can successfully recover after strenuous exercise.

Your goal is to enter about 1 gram of protein per pound of your body weight. So for example, if your current weight about 60 pounds then you should consume through food about 60 grams of protein a day. This will help you burn fat that persist in some parts of the body, and recover more quickly after exercise, addressing the pain in muscles and will successfully establish a fuller legs and buttocks!

Healthy fats

Mono-unsaturated fats and polyunsaturated fats are considered "good" fats. Every day you need, and are useful when you want to lose weight, improve your heart health, lower levels of "bad" cholesterol and improve your general health.

Strive daily intake of omega-3 and omega-6 fatty acids in order to enjoy improving your overall health and appearance, and stay away from high-saturated fat.

Mono-unsaturated fat

* olive oil

* oil seed rape

* sunflower oil

* avocado

* olives

* peanut oil

* Stone fruit

Poly-unsaturated fat

* Soy milk

* nuts

* safflower oil

* Soybean oil

* corn oil

* sunflowers

* Flaxseed oil

Exercises for the lower body

1. Squats with Barbell
2. Step out with dumbbells
3. Last stretching the hip / leg
4. Climbing with dumbbells
5. Lifting buttocks (bridge)


Squats with Barbell:                 4 sets with 14 repetitions
Step out with dumbbells:          4 sets with 16 reps
Last stretching the hip / leg:     4 sets with 16 reps
Climbing with dumbbells:          3 sets with 14 repetitions
Lifting buttocks (bridge):           3 sets with 14 repetitions


* proteins

* Few carbohydrates

* A little fat

* healthy fats

* Omega-3 and omega-6 fatty acids

* fruit

* vegetables

Useful Tips

Every time you do an exercise and do not want to pull it up to a higher level in order to come up with even better results in a shorter period of time try to insert a few negative reps in sets of exercises.

Negative reps will do the maximum exercise your muscles and engage much larger number of muscles that otherwise would not have been activated by exercise which is very useful when we talk about exercises for your butt.

Compressing your muscles at the end of each repetition you get to the muscle which is nice defined, because you eliminate unwanted fat that covers it. Exercises for your butt will increase its strength, and raise the shape of your buttocks while you will also strengthen the legs. See also Dukan diet.

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How to perform Rotator Cuff Exercises

Stretching shoulders
The basic premise for sports and exercise, and generally any kind of physical work is health. So athlete must be healthy in order to compete just as the employee of any profession must be healthy in order to carry out its function of employees, especially if his work still requires the physical work (eg. Workers on construction sites and other similar professions). Through sport and physical exercise promotes healthy lifestyles, but injuries are a part of sport and physical exercise.
Many athletes neglects rotator cuff exercises  , believing that they should be carried out only in the process of rehabilitation and post-operative period. This practice was common in the "old sport systems" but it is absolutely incorrect. If implemented prevention exercise will reduce the number of injuries and thus the athlete would be able to quickly get to the final goal and superior results.

As useful in top sport so also brings benefits in sports rehabilitation and raises the overall quality of life. Many coaches avoid the implementation of prevention because they believe that they lose time from training, and that is more important to improve those skills most needed for a particular sport. The above statement is partially accurate but such work often goes "two steps forward and one backwards", ie rapid progress and injuries and rehabilitation operations. If we implement preventive exercise programs such as only in regeneration extensive training option "Go back a step" would be drastically diminished.

One of the big problems in the sport and the cause of many injuries, is low flexibility of the shoulder. The shoulder is part of the body due to its high mobility, carrying movements of the hand as a whole, suffers a large mechanical stress, both in sport and in everyday life, the solution is rotator cuff exercises.

The anatomy of the shoulder joint

In the shoulder joint there are a number of structures (ligaments, tendons and muscles) which are mutually in contact and the functional influence each other. Rotator cuff shoulder  is a joint anatomical structure formed by the muscles of the shoulder rotators, whose tendons wrap your head shoulder bone (humerus) and annexed to it. Rotator cuff consists of four muscles that have different roles in the movement shoulder. The external rotators shoulder, its contraction, rotate the head of the humerus outward, while the internal rotators perform a movement of internal rotation of the shoulder.
The primary function of the rotator muscles shoulder to stabilize the shoulder joint movements shoulders !!! They prevent slipping head shoulder bone and joint over the borders of injury structures shoulders. On the bench press improper technique leads to excessive movement of the shoulder joint and the occurrence of the injury to the shoulder joint, which often make a big problem in training.

Rotator cuff exercises  Biomechanics of movement rotator shoulder

The primary function of the rotator muscles shoulder to stabilize the shoulder (glenohumeral) joint movement in the shoulder
Also, its contraction held the head of the humerus in glenoidalnom recessed blades and maintain the required pressure in the glenohumeral joint. When moving the removal arms (abduction) its contraction strike down the head of the humerus down, preventing narrowing subacromion space and contact (impigment) between the humerus and the acromion bulges blades. Impigment in the shoulder joint is formed, among other things, and as a result of weak external rotators.
- M. Supraspinatus participate in the movement of taking arms (abduction) together with m.deltoideusom. It is believed that the supraspinatus main adductor shoulder in the first 15 degrees of abduction, as well as over 90 degrees abduction movement.
-m. infraspinatus and m. teres minor muscles external rotators and shoulder stabilizers of the shoulder joint.
-m. subscapularis represents an internal rotator of the shoulder joint and adductor (adductor) of the humerus.

Rotator cuff exercises  Range of motion (ROM - range of motion) shoulder joint represents the most mobile joint in the body. The movements are carried out in all directions, to a large extent.
- Removal arms (abduction) - a movement away from the body, 0-90, middle deltoid muscles, supraspinatus.
- Bringing the arms (adduction) - movement to the body, 90-0, latissimus muscles, big chest, teres major.
- Horizontal drainage - the movement of the body at shoulder height, 0-45, last deltoid, teres major, latissimus.
- Horizontally arrest - movement to the body at shoulder height, 0-135, large pectoral muscles, small chest, anterior deltoid.
- Flexion - a movement to raise his hands to the front, 90-100, front part of the deltoid muscle, the large pectoral muscle, the biceps.
- Stretching (extension) - gesture in the back, 40-60, latissimus muscles, big chest, teres major.
- Internal rotation - arm movement circular uvisini shoulders down, 75-90, muscles subskapularis, big chest, anterior deltoid.
- External rotation - move your hands at shoulder height above the circular, 75-90, last deltoid muscle, teres minor, infraspinatus.

Rotator cuff exercises  
Rotator cuff
- Stretching muscles and flexor (flexors, adductors) shoulder: exercise 1,2,5.
- Stretching the extensor muscle (extensors, abducts) shoulder: exercise 2,3,5.
- Stretching external rotator shoulder: exercise 3.4.
- Stretching the internal rotator shoulder: exercise 1.2.

Exercise 1 - rotating the body of the hand open anterior segment shoulders and stretch the internal rotators, hamstrings and the shoulder joint. The muscles that stretch the large pectoral muscle, biceps, subskapularis.
Exercise 2 - pulling up your hands to stretch the front, rear and bottom sections shoulder muscles, the internal rotators, triceps. The muscles that stretch the latissimus, triceps, deltoid last, subskapularis.
Exercise 3 - pulling hand over the opposite shoulder stretch last segment shoulder external rotators. The muscles that stretch the last deltoid, shoulder rotators.
Exercise 4 - this exercise by pulling the elbow to the front stretch external rotators shoulder.
Exercise 5 - pulling the arms down and back stretch flexor and shoulder.

When a shoulder injury or poorly flexible shoulder exercises 4 and 5 are not recommended to be performed in the beginning.

Tips for Rotator cuff exercises  

Shoulder exercisesIt is performed so as to take the position of the end range of motion, allowing the muscles in a particular joint and the position is retained certain time. Stretching is done gradually, never on strike, occupying the position to which movement is possible without delay. The position is maintained for 15-20 seconds, then deepens to 2-3cm and this is repeated several times. During static stretching is necessary to pay attention to breathing, because the relaxation of muscles directly associated with relaxation breathing. It is important that all exercises are working under the border of pain. Pain is always a signal that leads to reflex spasm of muscles, which prevents further relaxation. Static stretching is performed slowly and the end position is held for about 20-30 seconds. The advantage of rotator cuff exercises   is minimal risk of injury. See also Glute exercises.

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Kettlebell exercises and their performance

kettlebell exercises
Always with the same, repetitive routines in the gym you can really achieve a remarkable level of fitness or physical condition. However the overall good look and at the same time  preserved mobility and functionality of muscle, really need to think a little wider.

Kettlebell exercises far to my knowledge there is no better name for this type of training,  and all fitness freaks and coaches who use this gadget is also called kettlebell exercises. Basically it is a sphere with center mounted handle which showed excellent results even before, few centuries for sure.  In fact, this "cannonball with a handle," as it is called, is used for ballistic exercises in which momentum is not only permissible it's necessary. Swinging with arm while holding  the kettlebell is safe,  because the center of gravity is behind your hands, unlike ordinary free weight   which is not recommended for any swinging.

Kettlebell exercises improves the strength and durability and activates some muscles that are not activated in conventional weight exercises. Just swinging requested the activation of the antagonist to control the movement and the whole body must be kept in a solid position, in order to avoid pendulum,  which requires activation and thereby strengthen the deep muscles of the back, leg muscles and abs.  In this way the whole body works and movements are very simple.  Kettlebell can be found in several sizes,and can be very well designed. We mentioned that this kind of training was exercising in past,  much earlier for training of Russian soldiers

Kettlebell exercises can done with bags or sacks (and they can be bough) filled with sand.  One of the variants are Russian bags that can be used in a great variety of forms jumps, ejections, striking, and the like. Sometimes these "bags" even better option because the content (water or sand) adapt practitioners or his back, for example.

Another, more precisely, the third option are different medicine ball. We probably saw last in gym class in 8th grade, but these heavy balls have their comeback. Now they made the corresponding handles so for example crunches or squats much easier, or at least easier to perform.

Before beginning an kettlebell workout one note - Exercise swings are not recommended for people with shoulder injuries, as well as those who have weak core muscles (abs and back before all).

How kettlebell and other similar gadgets can be found in a variety of weights and sizes start from a minimum of (1,8kg, even if you are an experienced practitioner) and slowly lift the weight (79kg has the hardest). This is a new way of practice and activates the dormant muscles and therefore it is very important that someone experienced show the way of performing the exercises to the best possible benefits of a workout. See also rotator cuff exercises.

kettlebell workout

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How to perform Hanging leg raises

Most of the people in the gyms, perform this exercise wrong by using an arched back. Don't do this like them, hanging leg raises is a very hard exercise, and if you are beginner or very fat, you will probably straggle little bit. By following this instructions, will doing them correctly will make them much harder, but also more effective. Hang from a pull-up bar with a shoulder width grip. With knees just slightly bent (almost straight), raise your legs up until they almost touch the pull-up bar, while actually curling your pelvis up as well. Your back should round as you curl your pelvis up. Make sure to not perform this exercise with an arched back. The most important point to actually do this exercise correctly, and where most people go wrong with this exercise, is the curling-up action of the pelvis. Without curling the pelvis up while performing this exercise, it uses very little abdominal activity, while focusing almost exclusively on the hip flexors. Done correctly, it will properly strengthen both the abs and hip flexors. If you have shoulder problems or have a weak grip and cannot properly grip the bar for the duration of the exercise, you can use the hanging elbow straps.

However, be extra cautious to properly curl your pelvis up during the hanging exercises if using the elbow straps since they tend to promote an arched back. Also, if you wish to greatly increase your grip strength, thereby improving most of your upper body pulling exercises, perform the hanging leg raises without the elbow straps by using the standard hanging grip.

Hanging leg raises is exercise for exercisers who  already have experience, so have a bit more stronger muscles and have a  have a good sense of movement.
This is a great workout for the lower abdominal muscles. Excerpts from "dead" hanging on the shaft, so that the legs are kept straight into the port lifted upward, until they come to a vertical position with the floor. After a short stay in the top position, legs slowly return to starting position. The exercises work in three sets of 20 - 25 repetitions.

Typically if you straggle to  perform hanging leg raises at the beginning, fold them in knees and so exercise while the lower part of the abdomen grows stronger, this exercise is also called hanging knee rises. When performing exercises do not rock the body, and it is recommended to use the wrist strap, because the hands, which hold the shaft tire before the abdominal muscles and exercise can not be carried out until the end. Inhale when lifting and breathe out when lowering the leg. See also Kettlebell exercises

Hanging leg raises

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