Butt exercises blog

Everyone who is interested to workout their butt knows squats right? Most of us don’t use the whole potential of squats. One version of squats is to go as low as you can, so that your butt almost touches the ground. Some say that this version is hard on the knees and anybody doing deep squats should be aware of this. Usually it is done so that your stance us at your shoulder width or wider and toes facing more to the sides than usual. Your knees and toes should be facing the same direction at all times to reduce the risk of knee injuries. From there you just squat down as low as you can go and still come back again. Use as much as you can your butt to come back up to use this exercise to it’s fullest butt exercising extent.

Again to answer the question, ” how to get a big butt ” use short sets with as big weights as you can do to get the best results. Squats is one of those butt exercises that you should do everytime when you go to your gym.

Squats seems always to be one of the first three answers when asked “What should I do to get a bigger butt?”. Why is this? The answer is simple, as many other butt exercises are good for shaping your butt, squats are a great exercise to get more mass ( and shape) to your butt. Main reason seems to be the amount of weights, compared to kickbacks or other more targeted exercise, you can easily use three to four times bigger weights when doing squats. To get bigger muscles you need more stimulus ( more weights ), to get your butt muscles growing and this is the simple reason why squats is so popular. You can do it with big weights and when done correctly, it targets nicely your glutes and makes them grow.

Deadlifts are excelent way to shape your butt, even better are the straight leg deadlifts. Straight leg version is similar to the regular, but you keep your legs straight or almost straight trough the motion. You just lower weights in your hands as low as your back lets you to go without starting to bend, and then you get yourself back up. Since your legs are straight your thighs can’t do any lifting and the work is done completely by your hamstrings, butt and lowerback. This is everything you ever wanted one of your butt exercises to do, whether you wanted to get a bigger butt or just to tone your butt. Remember to keep your back straitght troughout the movement, deadlifts are one of those dangerous exercises when done wrong. So start out by doing it with very little weights or no weights at all to know how the movement is done correctly.

For toning purposes use weights with which you can do 15-20 repetitions x 3 and for getting your butt bigger use weights with which you can do 6-8 repetitions x 3. Straight leg deadlifts are good addition to any workout routine!

Never been to a gym? Or has it been 20 years since you last visited a gym? I thought I should write a small beginners guide for self learning and starting out at the gym. Again, if you have a friend or somebody you know who knows something about weightlifting, take this person with you. It really helps if you have somebody to show you the exercise moves and how to do them the first time. Nowadays exercise machines have really good instructions and you should be able to use them easily. Most problems you will face are when using free weights. It is more difficult and the same time important to do the movements correctly when exercising with free weights. When the weights start growing, you risk injuring yourself if you have not learned the correct movement of free weight exercises. But for beginning those exercise machines will do well, and for free weights training later on you can observe how the more experienced exercisers are doing their exercise moves and learn more from books or internet.

Basic gym workout

Start with short 10-15 minutes warm up, ride a cycle, row on the rowing machine, jump rope or do something else to get your muscles warmed up. Then start doing your exercises. In the beginning don’t mind any workout plans or such for first couple of weeks, just get to know the exercises and how to do them correctly. I would recommend for a beginner to go first week two times to gym and on the second week three times, after this start thinking about exercising using a designed workoutplan. For those first couple of weeks do 15 repetition sets three times for one exercise. Use small or no weights, so that you feel comfortable when executing those exercises and the motion of your movement remains as the main thing of your exercises. When you start to get the hang of the movement, you can gradually add weights but not too much just as much that your movement stays good. Many times beginners put too much weights and their exercise movement is horrible to look at. For the first two weeks, there is no reason to think about too much of your weights, that will come later and you surely will have the time. So why am I talking so much about these exerecise movements and how important it is to do them correctly. Good movement will keep you healthy and someday later on will not force you to take pauses from exercising because your knee has hurt from your bad exercise movement or something similar.

After your workouts, remember to stretch. 15 minutes of streching should be enough, no special stretches are needed just do those basic ones they are enough for beginning.

These days personal training is a big business and is not just for top level athletes. Many people start training by fist buying a some sort of personall trainer service, was it either included with their gym membership or just finds one by theirselves. Does a everyday trainer really need a personal trainer? Yes and no. When somebody who knows nothing about exercising starts going to gym, then good odds are that this person is totally lost what to do when going to gym first time. In this case, it would be nice if a personal trainer where there to help and see if exercises are executed correctly and making a workout program. Then again, if you have a friend who knows something about exercising, the you would get the same results with small advices from your friend and this wouldn’t even cost a thing. The same thing can be done with your workout, a normal personal trainer don’t know any secrets that your friend wouldn’t know.

So, who is the personal trainers for? For busy people or those who don’t want to find out things by theirselves. Everything you need to know to make out a great workout program for yourself can be found from the internet. Some study found out that women with personal trainers have 11-16% more strength than those who don’t have one. Don’t know much about that study and how reliable it is, but there is one answer which migth explain this difference: workout program and how strictly it is followed. Since results come from good workout programs and heavy workouts, it might be that when someone is watching or following how you are doing with your exercises motivates you to work harder. Definetly for regular exerciser there is no need for PT, read exercising information from internet and ask from your friends who know about fitness and you have got information enought to do your own good workout program.

If you still want to have a personal trainer and think what are the criterias for one to be a good PT. I would say the body is one good sign of how good a PT is. If a personal trainer has much less muscle mass than some regular experienced gym go’er and he is going to make a workout program for you, you might ask your self whether he is reliable or not, the information from the books doesn’t make up for experience from first hand knowledge of weightlifting.