Don't SUPERSIZE your butt!
Simple Butt Exercises
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Don't supersize your butt (please don't)... just learn how to exercise and get in shape the right way, as in right NOW!
The proper shaping of your butt will not only help you fit better and more attractively into your clothes, but will also help you to look and feel better.
Read comments from other teens about simple butt and thigh exercises as well as issues. But remember, nothing will work unless you combine it with a balanced diet and exercise regularly.
So before you exercise anything at all, just be sure to bookmark this page for future reference, don't forget to tell your friends about us and please give us your feedback and you will receive a FREE gift for doing so right away.
Because your gluteus maximus (commonly referred to as your butt, bottom or behind) is actually the largest and strongest muscle in your body.
In fact, there are three muscles that make-up your butt: the gluteus maximus, gluteus medius, and the gluteus minimus.
How can your butt be strengthened?
Any exercise that works the muscle groups adjoining them generally affects your butt. Specially if you do it by directly working or flexing your butt muscles themselves.
 1. The Deadlift. 2. The Squat. 3. The Leg Press. 4. Gluteal Flexing. 5. Certain Sports. |
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The Deadlift is performed generally by bending at the knees and grasping a barbell in front of you. Wear a weight belt for this exercise. Lift with the legs as you stand and straighten the back once standing. Perform high reps with less weight to really work the bottom.
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The Squat should be performed with a squat rack and a spotter. You should wear a weight belt and there should be padding or a towel around the barbell where it will rest on your neck. Resting the bar on your neck with your spotter behind you, grasp the bar evenly overhand. Stand up the rest of the way and step back carefully. Squat down till your thighs are parallel with the floor and stand up fully again. Do high reps and low weight for the glutes.
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The Leg Press is done on a leg press machine. Press the leg press out and let it back again. High reps, low weight. Always to exhaustion.
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Gluteal Flexing can be done anytime, anywhere you are not concerned about the practice being noticed. Simply learn how to tighten and release the muscles of your gluteus maximus. Do it successfully and you can begin to do repetitions. Once you have doing controlled reps down you can do hundreds a day if you like. Do them fast or slow to work them two ways. This is your Glutteous Maximus (your butt).
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Sports that keep you on your feet or toes and moving or which otherwise generally work the legs will help tone your butt.
This is true for two reasons:
If it works your thighs, it works your butt.
Moving on your feet causes the associated muscles to tense frequently (and this includes your butt).
Some sports that are recommended for exercising your butt include tennis, racquetball, handball, swimming, soccer, running and bicycling.
Also visit Exercise For Beginners, where you can learn about other simple, but effective exercises.
. Author: JC Listen, I really do think all you little 12 year old are getting brainwashed by the media! Just because Hilary, Lindsey, and Nichole are anorexic (which is very unhealthy) does not mean that u need to be. Stop complaining about weighing 100-125 pounds because that’s under the healthy range, just because the media says that 90 pounds is in doesn’t mean its true!
ASK THE DOCTOR! I’m 15 and a half and I weigh 164 and I may sound over weight but I definitely do not look it, my main problem is my thighs, but the lowest weight id go to is 140 because I want to be myself not someone who is all fake and plastic surgery on television! Girls, I’m pretty sure ur all gorgeous so don’t be obsessed with loosing weight when ur 102 pounds!
Age: 15
City: North Bergen
State: NY
Country: United States
