How To Treat Bunions
March 29, 2013 – 12:00 am | No Comment
A bunion is a deformity that is mainly made up of a lateral deviation of the great toe which enlarges due to a tissue or a bone. It is a serious foot problem. These are formed within the foot and not on the surface of the foot. An arthritic condition and  a result of bone degeneration it is found as  a lump on the outside portion of the big toe. Bunions are seen near the joint of the toe and sometimes  [...]

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Home » Fitness & Exercise, Women

Sculpt Your Butt – 4 Best Bottom Workouts for Women

Submitted by on October 26, 2010 – 1:40 amNo Comment

Most of the young or mid- aged females are after getting themselves slimmed down to size zero, now -a- days. One of the essential attribute of the female figure is the measure of her buttocks. Hence, most of the females try workouts on the butts to maintain their postures well. Buttocks gain weight and lose shape due to the sitting activities that are performed as a part of the daily routine. An 8 hour job that glues one to the chair contributes the most towards this rupture of figure maintenance. If a female still needs to uphold her desired carriage, then there is a lot in store for her, here. The page will further lead you towards a butt exercise plan, which will aid in gaining an appropriate and appreciable shape for your buttocks, though it may not aid a bit in burning the loaded fat. I have brought you 4 different butt exercises that are tried and the effect is appreciated. Let’s being work!

Leg Press

A Leg Press machine is an instrument that consists of a bed and a board. The person lies down on the bed and places the feet on the board to press it away from the body. The spring and weight adjustment mechanisms of the apparatus can be used to modify the amount of weight to be bore by the person. Keeping the right foot on the leg press board and the left leg bent, press the board. The most important thing in this workout it to push your heel and not the toe while trying to press your leg against the board. Do not allow the knee to press against your chest while in the bent leg position, nor should you let your knee lock up when the leg is extended. Let the butts enjoy the pressure. Take four beats in four beats out. Begin with performing 2 sets of 20 presses each, with each leg. Try increasing the number of weight bars as you get stronger, day by day.

One- legged Squat

The next workout is the One- legged Squats. Squats are well known as amazingly effective workouts for the buttocks. When you squat with just one leg, the exercise helps in shaping up your butts as firm and round. Hold or rest your hand on some rigid thing, like a wall (just for the sake of balance), and stand keeping your back completely straight. Engage the core and slightly bend the knees. Bend one leg, better start with the left one, leave full weight of the body on your right knee and give a slow sink to the body at the butt region. Try going as low as possible without losing the correctness of the body posture. Keep the back straight while your left foot is still in the air (not touching the ground). Use the wall (or whatever object you hold) for purpose of balance and not support; put your thigh and butt muscles to work. After holding your body in this position for a few minutes, return back to where you started from. Now repeat the same procedure with the right leg. Repeat the exercise 20 times with each of the legs. Ensure that you complete 2 such sets of 20 repetitions with each leg. You can switch legs in between.

Glute Kick

For having a gorgeous Gluteus Maximus, performing the Glute Kick is very essential. Glute kick is a machine used for the purpose of trying donkey kicks. Rest your knees on the bed of the machine, elbows on the respective supporting beds and hold the handle of the apparatus. Pull out your left leg backwards, hold it in mid air and go by the tempo of four in four out. Again keep in mind that you don’t have to lock your knee while choose to extend your leg. Hold on for the duration equal to one beat of the beat pattern you are following. Now be back to the posture with which you began. Remember. While doing this exercise you do not have to get dizzy and down- faced, because most people do that. You have to use the strength and muscles of your buttocks. Try performing this particular exercise until your muscles get tired, fatigued and begin to tremble. Take rests of a minute or two between 2 sets and while switching legs.

Gluteal Stretch

Last, but the most wonderful workout for bringing a lovable sculpt to your butts – the Gluteal Stretches. You need to give a relaxing end to your workout. The gluteal stretch provides flexibility to your body for better performance with exercise next time. It also reduces the chances that your muscles will get sore due to fatigue. As well as it gives you the wonderful feeling of relaxation. You can perform a gluteal stretch by standing against a kitchen platform, balancing your hands over the podium. Move yourself away from the platform at an arm’s length, place your right ankle over the left knee and sink yourself lower. While you do this, observe your butt stretching outwards. Make sure that you have your chin and back, both, perpendicularly straight. Your left bum muscles must experience a lovely stretch, throughout. Hold the posture for 30 seconds and return back to the stand straight position. Now, reiterate the action with legs switched.

Do not forget the most important thing, observe and practice continuous and constant breathing, breathe out when the targeted part of your body is under stress or stretch, and follow the beats consistently. These butt workouts promise you the glorious gluteus maximus, the firm and round buttocks that are the dream obsession of some of my readers. Not only the looks and personality, but this collection of workouts also ensures the firm and strong butt muscles which are essential for running, dashing up the stairs and lifting heavy luggage in no time and with no added efforts. So, condition your glutes with 4 of our best bottom workouts.

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