The very first thing that has to be remembered is that exercising your butt isnt a difficult thing to do. Your butt muscles are used in almost every motion of the human body from running, getting-up, picking things up from the floor and even standing or balancing when you are walking. The butt muscles are one of the most used muscles in your body and are vital in keeping you mobile. So unless you are in a wheelchair it is highly unlikely that you arent getting enough exercise for your butt.
The problem is that the butt muscles are very strong and are designed to be that way. They are meant to receive a lot of damage and use by humans and thus can cope very well with almost any activity that requires a lot of movement and reps. It is for this exact reason that people who want to either build their butt muscles or their leg muscles must understand that a lot of effort has to be put into the butts gluteus muscles before any meaningful changes can occur.
If you are looking to build or tone your butt muscles then it pays to know that the butt muscles dont respond very well to high-reps low weight exercises. It is already designed to work in that condition for keeping a person walking or climbing a hill without tiring out. Instead a high-weight low-rep approach is much more effective at causing change to happen in the butt muscles to build mass or to keep muscle tone up high.
Most people that are regularly exercising their butt muscles have a large fear of not exercising them enough to keep their gains or even at the risk of losing their tone. Although sometimes people overreact to this fear there is some truth in it. The body will reduce the amount of muscles in a certain region if it feels that the muscles are under utilized and is simply taking away vital nutrition that can be used for other parts of the body.
The first and most important thing to remember is that a flight of stairs is your friend. It not only provides an extremely good ability for you to work your legs and gluteus muscles but also allows you to do a bit of cardiovascular work at the same time. The trick is to not climb steps one at a time, but two or three at a time to get a work-out. If you work in a building then take the stairs as much as possible. You must approach the stair climbing with intensity, leap from one stair to the next and work your legs and muscles. I know it may look a bit silly but it is well worth the effort.
If you are a bit sick of steps and dont have access to a gym then a simple stable chair can also come in very handy. Take the chair and put it in a clear area of the room so that you wont accidentally break anything. Use the chair as a stepper meaning you go up on the chair by stepping up on it then lowering yourself again, then doing the same thing with the other leg. Do this as many times as you can until your butt and thighs are really painful and you find it hard to continue.
If you do not have access to equipment you can still do some very simple butt exercises. The lunge is one of the best exercises you can do next to stepping. While doing lunges without weights would still be beneficial we highly recommend that you do lunges with weights for much better results. We however would like to warn that you should only attempt lunges with weights if you already have good form. Never do lunges with weight if you knees are weak and you havent practiced enough to develop proper form. Once you are confident then you can carry items with your hands and do the lunges for a much greater affect.
Overall we feel that since the leg and butt muscles are utilized so much in our daily lives, it really isnt easy to exercise them and get results if you arent intense with it. You must provide weights and exercise them with intensity to get results. Even if you are on holiday or are too busy to go to the gym, there are still many options available for you to work your butt muscles.
The problem is that the butt muscles are very strong and are designed to be that way. They are meant to receive a lot of damage and use by humans and thus can cope very well with almost any activity that requires a lot of movement and reps. It is for this exact reason that people who want to either build their butt muscles or their leg muscles must understand that a lot of effort has to be put into the butts gluteus muscles before any meaningful changes can occur.
If you are looking to build or tone your butt muscles then it pays to know that the butt muscles dont respond very well to high-reps low weight exercises. It is already designed to work in that condition for keeping a person walking or climbing a hill without tiring out. Instead a high-weight low-rep approach is much more effective at causing change to happen in the butt muscles to build mass or to keep muscle tone up high.
Most people that are regularly exercising their butt muscles have a large fear of not exercising them enough to keep their gains or even at the risk of losing their tone. Although sometimes people overreact to this fear there is some truth in it. The body will reduce the amount of muscles in a certain region if it feels that the muscles are under utilized and is simply taking away vital nutrition that can be used for other parts of the body.
The first and most important thing to remember is that a flight of stairs is your friend. It not only provides an extremely good ability for you to work your legs and gluteus muscles but also allows you to do a bit of cardiovascular work at the same time. The trick is to not climb steps one at a time, but two or three at a time to get a work-out. If you work in a building then take the stairs as much as possible. You must approach the stair climbing with intensity, leap from one stair to the next and work your legs and muscles. I know it may look a bit silly but it is well worth the effort.
If you are a bit sick of steps and dont have access to a gym then a simple stable chair can also come in very handy. Take the chair and put it in a clear area of the room so that you wont accidentally break anything. Use the chair as a stepper meaning you go up on the chair by stepping up on it then lowering yourself again, then doing the same thing with the other leg. Do this as many times as you can until your butt and thighs are really painful and you find it hard to continue.
If you do not have access to equipment you can still do some very simple butt exercises. The lunge is one of the best exercises you can do next to stepping. While doing lunges without weights would still be beneficial we highly recommend that you do lunges with weights for much better results. We however would like to warn that you should only attempt lunges with weights if you already have good form. Never do lunges with weight if you knees are weak and you havent practiced enough to develop proper form. Once you are confident then you can carry items with your hands and do the lunges for a much greater affect.
Overall we feel that since the leg and butt muscles are utilized so much in our daily lives, it really isnt easy to exercise them and get results if you arent intense with it. You must provide weights and exercise them with intensity to get results. Even if you are on holiday or are too busy to go to the gym, there are still many options available for you to work your butt muscles.
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