Sexy Buttocks: How to Make Head Turning Butt!

Make Sexy Buttocks with Ass fitness exercise - How to Make sexy Butt

When you walk facing backside to others, the first thing people notice is your butt. And if its not in shape, people might not be impressed with your beauty however beautiful you may be. Remember, first impression is the last impression analogy.  So make that butt of yours sexy and firm to impress others who admire you from front!

The buttocks are two rounded portions of the anatomy, located on the posterior of the pelvic region of apes (including humans), and many other bipeds or quadrupeds, and comprise a layer of fat superimposed on the gluteus maximus and gluteus medius muscles. Physiologically, the buttocks enable weight to be taken off the feet while sitting. In many cultures, they play a role in sexual attraction. Many cultures have also used them as a target for corporal punishment.

Lets get back to business, you are looking to make your ass firm and sexy!

So you want a nice ass. A bubble butt. A badonkadonk. Some junk in the trunk. Well have no fear because I’m here to help you get it.

Make it a Sexy Ass!

The Function of the Glutes

No surprise your glutes are located on your butt but did you know that they’re one of the strongest muscles on your body? Connected to the coccyx the gluteus maximus is responsible for hip flexion and sideways thigh movement while the gluteus medius lies underneath and is responsible for sideways thigh movement and the rotation of the thigh inwards and outwards.

Sexy Buttocks Exercise - How to Make Head Turning Butt exercising gluteus muscles

There is also a minimus but this mainly aids the medius in it’s roles. Your butt muscles are used everyday when you rise from a seated position and stand statically straight.

Sexy Buttocks Exercise - How to Make Head Turning Butt

Squats to make Sexy Ass

The first thing you think of when you think of a good toosh is squats. Except, Squats are a bit overrated. Yes, I said it. They’re a FANTASTIC exercise but if you think it’s the only thing you ever need then unfortunately you’ve been mislead. The main thing you need to keep in mind which might sound silly, is your butt. You need to contract your glutes at the top of the lift to really activate them.

Sexy Buttocks Squats Exercise - Ass fitness - How to Make sexy Butt

Here’s a good test to see if your posture is correct using your glutes. Stand up as you normally would when talking to someone and now contract your glutes as hard as you can. If your pelvis is in the correct alignment then your hips should of moved. If your butt did however come forward then what it most likely means is that you’ve adopted a lordotic posture or you’re contracting your back too much. Next time you stand actively squeeze your glutes to bring your pelvis into alignment.

Front Squat vs Back Squat

A lot of people tend to say that the back squat works best for glute activation while front squat is better for quads. I disagree with this on the principle that front squats allow most people to go lower, therefore bringing more of a stretch at the bottom and so a wider degree of movement for the muscles. The front does create a more upright position for the torso where as the back squat causes more of a forward lean, stretching the glutes more. It ultimately depends on how low you can go on each squat and the mental contraction at the top of the exercise. Neither squat form is going to cause too much difference so work out what’s best for you.

Sexy Buttocks Front Squat vs Back Squat Exercise - Ass fitness - How to Make sexy Butt

Image: The front Squat is shown on the left with the bar resting on the upper chest and on the wrists while the back squat is on the right where the bar rests on the upper portion of the traps.

Goblet Squats

Goblet squats are a form of front squat where the bar is replaced by a kettle-bell or dumbbell held close to the chest. This means you can go lower. The main focus of any form of squat is make sure your hip crease goes below your knees. Sorry, half squats count for firmness apart from an ego boost. Don’t be that douche who thinks they can squat the world but only goes 1/8th of the way down. Another benefit of the goblet squat is that it’s also a great exercise for the quads and the core so you getting a lot of bang for your buck.

Sexy Buttocks Goblet Squats Exercise - Ass fitness - How to Make sexy Butt

Elevated Split Squats/Bulgarians

These are basically everything they say on the tin. Imagine a lunge except that your hind leg is propped up on a bench. You elevate on of your legs behind you  while holding a dumbbell in each hand and come down, then using one leg for force and stability push back up to standing. Due to the stability aspect this too will create great resistance for the core and also the grip which can come in handy for deadlifts big weights without straps.

Sexy Buttocks Elevated Split Squats Exercise - Ass fitness - How to Make sexy Butt

Deadlifts

Deadlifts are another great exercise for that perfect posterior. If you notice, every exercise I have and will mention is focused on creating a hip crease and then eliminating that through glute activation and aligning the pelvis with the heels and shoulders. Focus on pushing your pelvis far behind you when you lower the weight and then, almost like a humping motion, bring your hips forward as if you were trying to slam them into the bar.

Sexy Buttocks Deadlifts Exercise - Ass fitness - How to Make sexy Butt

Sexy Buttocks Deadlifts II Exercise - Ass fitness - How to Make sexy Butt

Pull-Throughs

This is an excellent assistance exercise to the more demanding movements listed above. Attach the rope attachment to a cable machine and hold it between your legs. Next, walk forward until you feel there is suitable distance and resistance. Allow the cable to pull your hands through your legs and once they are in line with your knees, activate your glutes to bring yourself back to a standing position. This could be done after deadlifts as it will also create stimulus for the lower back.

Sexy Buttocks Pull throughs Exercise - Ass fitness - How to Make sexy Butt

KB Swings

Throw some of these bad boys on to the end of your workout and you will feel it the next day! These are like the pull troughs except you’re using a free weight in the form of a kettle-bell. The main thing to remember with this exercise is to not use your arms at all, they should be completely limp to allow your glutes and hamstrings to take the strain. To start the exercise hold the KB in both hands in front of you. Now, squat down slightly and activate your glutes to slam your pelvis into your wrists causing the KB to swing up in front of you. If the KB is going higher than your shoulders then move up the weight because it’ll be too light.

Sexy Buttocks KB Swings Exercise - Ass fitness - How to Make sexy Butt

If you’re feeling particularly brave you could create a complex with the front squats where at the top of the swing you bring the KB into your chest and then squat down.

Barbell Hip Thrusts

These beauties are possibly the greatest thing if your aim is create a ridiculously good rear. As you can see by the picture you’re getting a nice stretch in the eccentric (lowering) portion of the exercise and a full contraction in the concentric (raising) part. Prop your back against a bench with a barbell resting on your pelvis.

Sexy Buttocks Barbell Hip Thrusts Exercise - Ass fitness - How to Make sexy Butt

Next, contract your buttocks to raise your glutes to become parallel with your shoulders. If you’re doing it right then you should feel a nice contraction at the top of the motion. The only thing to be wary about of this exercise is that it can place a lot of strain on your back so don’t be too eager in loading the bar, take it slow really focusing on your bum and it’ll grow strong and pert. I would also recommend putting the foam padding on the bar as well, otherwise it’ll really dig into your flesh.

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