In order to achieve beautifully shaped bottom, most of us need to work a little bit on our gluteal muscles.
Before you start gluteals workout, remember that it is very important to take few minutes to properly stretch and warm up the bottom area muscles prior to exercising. It can save you a lot of worries and pain from a pulled hamstring or strained thigh muscle. You can stretch your muscles for example with this exercise: sit on the ground with your legs straight out in front of you; reach forward with your hands to get as close to your toes as you can. Keep the position for about 5 seconds and then move back slowly. Repeat few times. Remember that it is crucial not to force yourself to perform exercises that are too difficult for you - it is better to take it slowly and to improve day by day than to harm yourself. If you feel some exercise is not for you, just skip it. There are a lot of exercises you can do instead.
Don't forget to breathe while exercising :-)
Ok, so after finishing the stretching, you can start the butt workout. I believe that it is much more valuable to see all the exercises on the video than to read its description (it's simply easier to understand what to do), so I've found some pretty good materials on-line. Below, you will find two Cindy Crawford's buttocks workouts.
Sorry for the quality of the video - the image and sound is not perfect, but the content is really good. I've tried all those exercises myself and you can actually feel your bottom muscles work. So I hope you will enjoy them as well.
Remember, if you don't like some exercise, skip it.
The first video is concentrated more strictly (but not only) on gluteal muscles, while the second one helps to develop three muscle groups: gluteals (butt), hamstrings (back of the thighs) and the quadriceps (front of the thighs).
Before you start gluteals workout, remember that it is very important to take few minutes to properly stretch and warm up the bottom area muscles prior to exercising. It can save you a lot of worries and pain from a pulled hamstring or strained thigh muscle. You can stretch your muscles for example with this exercise: sit on the ground with your legs straight out in front of you; reach forward with your hands to get as close to your toes as you can. Keep the position for about 5 seconds and then move back slowly. Repeat few times. Remember that it is crucial not to force yourself to perform exercises that are too difficult for you - it is better to take it slowly and to improve day by day than to harm yourself. If you feel some exercise is not for you, just skip it. There are a lot of exercises you can do instead.
Don't forget to breathe while exercising :-)
Ok, so after finishing the stretching, you can start the butt workout. I believe that it is much more valuable to see all the exercises on the video than to read its description (it's simply easier to understand what to do), so I've found some pretty good materials on-line. Below, you will find two Cindy Crawford's buttocks workouts.
Sorry for the quality of the video - the image and sound is not perfect, but the content is really good. I've tried all those exercises myself and you can actually feel your bottom muscles work. So I hope you will enjoy them as well.
Remember, if you don't like some exercise, skip it.
The first video is concentrated more strictly (but not only) on gluteal muscles, while the second one helps to develop three muscle groups: gluteals (butt), hamstrings (back of the thighs) and the quadriceps (front of the thighs).
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