Butts Over Biceps

Its a known fact, that after the age of 40, men care more about their butts and less about their biceps. Most people neglect their butts since butts are behind you and you need a double mirror to see it. Also, with the amount of sitting and driving people do, butt muscles are usually shut down for most of the day and they need to be activated at the gym. The exercises below are some of the best if your goal is to strengthen and tone your butt. Please note, people with tight hips will have a hard time performing butt exercises, because through the process of reciprocal inhibition, tight hips will shut down your butt muscles. And if your butt muscles are not working, the load will transfer to the nearest parts, such as your hamstrings and lower back.

How to cure tight hips and a weak butt

One Leg Two Bench Bridge

Place two benches side by side. The benches should be about two feet apart. Rest your shoulders and arms comfortably across one bench and place your feet on the other. To begin, lift one leg and thrust your hips into the air. Press your butt in the air as high as you can go and perform 10 repetitions on each side.

 

Barbell Bench Bridge

To do a barbell bench bridge, place a mat next to a bench. Sit on the mat and lean back against the bench (as shown in the video). Next, place a padded barbell (BB) across your beltline. A partner is recommended for this exercise. Do 20 repetitions. Hold for two seconds at the top for the first ten and then do the next ten repetitions at a faster pace.

Barbell Deadlifts

To get into position, hinge your hips back, lower your rear end, and grab a barbell tightly with both hands. One hand should grip the bar the opposite way. Retract your shoulder blades, slightly arch your back, tighten your abs, squeeze your butt, and stand up. Use every muscle in your body. Perform 6 to 10 times. Reverse your grip the other way halfway through the repetitions. Barbell deadlifts are an advanced exercise and many people lack the proper mobility to get into the starting position. I recommend you hire a professional trainer. Otherwise, you can hurt your lower back.

Fat_Loss_Plan_TrainingWarm up, get strong, and burn fat with the Metabolic Switch training system. Warm up drills are color-coded in red, strength training exercises are white, and fat-burning techniques have a blue theme. All three components must be combined into each workout to prevent injury, increase your metabolism, and to burn fat.

Increase your metabolism, feel good about yourself, and grow younger by the day.
Make your body more functional for daily living.
Includes over 150 core training techniques.
Sample workout routines to follow in your home or gym with basic equipment.
Easy-to-follow instructions.
Complete exercise system to make it easy to customize your own workouts and progress your technique.
Learn advanced ways to do basic exercises so you can constantly improve your coordination.
Learn the right way to train your core.
Understand the difference between training your metabolism as opposed to training your body parts separately

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INCLUDES ACCELERATED FAT LOSS PLAN

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Split Squats with Dumbbells

Hold two dumbbells in the racked position. Stand with your feet together and then take a long step backwards. Your front heel will be flat and your back heel will be off the ground. While maintaining pressure on your front
heel, slowly lower your rear knee to the ground until your front thigh is parallel with the floor. Next, press off your heel and return to the starting position. An advanced version of a split squat is to do a pause repetition on the way down and then power up (as shown in the video).

Deep Squats

Prior to performing core squats, perform a set or two of bodyweight squats to warm up your legs. Hold the barbell in your arms as shown in the video. Stand shoulder width apart. Hinge your hips back, lower your butt below your knees, and then come back up. To make the exercise more effective, you can pause for a second or two at the bottom position.

One Leg Bridge with Stomp

The one leg bridge is a great butt exercise. Lie on your back and lift your right foot off the ground. Press your left heel into the floor and lift your butt high into the air. Squeeze your butt at the top and then slowly return to the starting position. Do ten times on each side and then repeat again for total of two sets. The stomping bridge requires lifting your foot completely off the ground, and then stomping it. The purpose is to ensure full range of motion, develop power, and to activate many muscle fibers at once.

Reverse Lunges

To begin, hold the dumbbells in the racked position. Take a long step backwards with your left leg. Lower your rear knee until its a few inches from the floor and then return to the starting position. Keep pressure on your front heel during the entire movement. Alternate back and forth with left and right steps. Perform 10 times on each side. Women can use 10-15 lbs in each hand and for men, 20-25 lbs in each hand.

Fat_Loss_Plan_TrainingWarm up, get strong, and burn fat with the Metabolic Switch training system. Warm up drills are color-coded in red, strength training exercises are white, and fat-burning techniques have a blue theme. All three components must be combined into each workout to prevent injury, increase your metabolism, and to burn fat.

Increase your metabolism, feel good about yourself, and grow younger by the day.
Make your body more functional for daily living.
Includes over 150 core training techniques.
Sample workout routines to follow in your home or gym with basic equipment.
Easy-to-follow instructions.
Complete exercise system to make it easy to customize your own workouts and progress your technique.
Learn advanced ways to do basic exercises so you can constantly improve your coordination.
Learn the right way to train your core.
Understand the difference between training your metabolism as opposed to training your body parts separately

$25

INCLUDES ACCELERATED FAT LOSS PLAN

+$2.95 shipping