Easy Home Exercises on How to get that JLO Butt

Ever wonder how you’ll ever get JLo’s butt without spending too much for fitness gyms memberships?

I found a few exercises that are proven to be effective in enhancing our butts.

Why so many exercises, you ask?  Our buttocks consists of different muscle fibers – gluteus maximus, gluteus medius and gluteus minimus (collectively known as glutes). Gluteus maximus is the largest and most prominent of the three gluteal muscles. It makes up a large portion of the shape and appearance of out buttocks. The gluteus medius and gluteus minimus are the hip abductors, which is the term that describes the movement of the legs away from the body sideways.

Because of these, doing a single butt work will not target all the muscles.

Why should we bother exercising them?  It is our buttocks that allow us (and other members of the primates order)  to sit upright without needing to rest our weight on our feet as four-legged animals do. The gluteal muscles, especially the gluteus maximus, is one of the most remarkable characteristic features of the muscular system of humans compared to other primates. Other primates have much flatter buttocks.

In other cultures, the buttocks are used a safer target for punishment (can you imagine if you get a whack in the head and not on your butt as a naughty little kid?) as compared to other parts of the body, like our hands, which could be easily damaged. I’m not saying hitting the butt is totally acceptable, stronger and firmer butts can shield us from injuries.

In certain cultures, the glutes play a strong role in attracting the opposite sex.

The bent-leg raise while on all-fours (Quadruped hip extensions) is said to be the best in targeting the gluteus maximus. This exercise really allows you to contract the muscles of the glutes. Here’s how you do it:

  1. On hands and knees, keep the abs tight as you lift one leg up, knee at a 90-degree angle throughout the movement.
  2. Keep lifting the leg until the bottom of the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor.
  3. Don’t arch the back and keep the neck straight.
  4. Lower back down and repeat for all reps before switching sides.
  5. Add ankle weights for more intensity or, as in this example, hold a light dumbbell behind the knee.
  6. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.
Lunges is said to be the top exercise to target the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. There are so many versions of lunges, and here’s one of the most basic lunge you can easily do. To do it:

  1. Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
  2. Hold weights in each hand (or place a barbell behind the neck) for added intensity.
  3. Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot.
  4. Keep the torso straight and abs in as you push through the front heel and back to starting position.
  5. Don’t lock the knees at the top of the movement.
  6. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.
Step Ups  as the name suggests, may be one of those  you unconsciously do everyday by climbing staircases but to ensure it’s effective, make sure you’re stepping up onto a platform that’s high enough to really activate those muscle fibers, about 15 inches high should be good. Holding dumbbells can add some intensity to the movement. How to do it?
  1. Stand behind a 15-inch platform or step, weights in hand.
  2. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step.
  3. Concentrate on only using the right leg, keeping the left leg active only for balance.
  4. Slowly step back down and repeat all reps on the right leg before switching to the left.
  5. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.squats

According to studies, squats are an overall exercise for activating the gluteus maximus and the gluteus medius. Squats are a great exercise for the glutes, hips and thighs and adding a ball to the move can add great support for the back while allowing you to get into perfect squat position to protect the knees. How to do it:

  1. Stand with about hip or shoulder-width apart and place an exercise ball behind your lower back and against a sturdy wall for support.
  2. If you choose to hold weights, you can keep them at your sides, hold them just over the shoulders or prop them on the upper thighs.
  3. Bend the knees and lower into a squat, keeping the knees in line with the toes.
  4. Lower down as far as you can (but no lower than 90 degrees) and push into the heels to go back to starting position.
  5. Do 1 to 3 sets of 10 to 16 reps.
For squats to be more effective, keep your knees in line with your toes. Press through the heel of your foot as you push up from the squat and avoid letting the knee bend over the toe.
Now, I just have to find the discipline and the time to exercise.
I hope you find yours.
The time it will take to strengthen and shape your glutes will depend on your current health, fitness level, weight, diet and physique and it will be different for everyone. It will take hard work, dedication to a fitness routine, the knowledge of how to work out correctly and time. As with any part of the body, there is no such thing as a quick fix when it comes to building and sculpting our glutes.

Web References:

http://exercise.about.com/od/exerciseworkouts/ss/bestbuttexercis.htm

http://www.livestrong.com/article/144236-big-butt-exercises/

http://en.wikipedia.org/wiki/Gluteal_muscles

http://en.wikipedia.org/wiki/Gluteus_maximus_muscle

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