Tighten the Tush

Ask anyone what they would like to improve on their body and my guess would be their ass. Oh for some there are smaller issues that they have worth their physique, nonetheless, many women that I know struggle with the tush. For some, it’s too flat; for others, too saggy. For many others, like myself, they think it’s just way too big. For many women, it is flabby, and it shakes more than jello jigglers. A variety of complaints indicate that the majority of people dislike the way their buttocks appear. If this is the case, there is something that one can do to change the buttocks appearance.

 Fortunately the rear end is one of the easiest muscles to firm up and will respond to exercise very quickly, usually within three weeks. Shaping up the buttocks is not just about looks – a strong and toned rear end can make your daily tasks easier as well as increasing your calorie burn during cardiovascular exercise. The muscles in the buttocks are used to walking, sitting, standing, and many more movements. When your backside is powerful and well-developed, you will be able to move better through the day since your muscles can respond to your body’s needs better than ever before. 

For most people, you probably did not know that muscles in the buttocks are actually considered part of the lower back? When your gluteal muscles are strong and fit, they can do a much better job of supporting your body throughout your challenging days. 

Before you embark on a program to build a better butt, it’s important to assess your own attitude. Do you consider your back end to be a nuisance because of its shape? What are your reasons for changing it? While most  cultures that I am aware of consider the tush to be sacred, measurement is placed on the sexual appeal on the shape, size and firmness of buttocks, your goal should be to appreciate what you have regardless of condition. My grandmother used to say that if god wanted you to have it, he'd give it to you...my question always was; "why the ass?" For you ladies who think you were cursed with the ass, behold my friend...one day someone will truly appreciate it, for she said that some day I would appreciate mine. Most of us are very unaware of how your buttocks are working for you every moment, even when you’re sitting, to keep your body centered and balanced. Work to change your butt because you want the strongest, healthiest body you can have. If your butt fills out your jeans better than ever, that’s great, but let the change be for the sake of your body. 

So you want to redefine your tush? No problem...If you are overweight, you will still see results but be aware that burning calories through aerobic exercise will reveal more of your newly firm buttocks. Because the muscle group is so large and is used almost constantly, it responds quickly to conditioning exercises. Most people see a difference within three weeks and many actually feel the difference in a matter of days. Shaping your butt muscles is high on the wish list when women start with a personal trainer. Every woman wants a nice firm butt. The butt area is however also the so called problem area for a lot of women. Women carry a lot of fat deposits in this area because it serves them during their childbearing years. Female bodies are not very willing to give up these fat cells, so women really need to need to choose the right exercises and workouts to trim and tone the gluteus maximus! A shapely bottom is a wonder to behold. Are you ready to start transforming your tush today?

The exercises below are all terrific for firming and strengthening the gluteal muscles. Be sure to maintain good posture with your back straight and shoulders back when preforming these exercises. It is suggested to work on your gluteal muscles three to four times a week and you will be amazed and pleasantly surprised at the fast response and amazing muscle tone that quickly becomes evident. 

Squats: This exercise seems to be the easiest to do and you can do it anywhere. You don't need to be in an expensive gym. You can do it while your cooking dinner, watching television or even drying your hair. Prepare for squats by standing about six inches in front of a straight-back chair with your feet slightly wider than shoulder-width apart. You may want to put your hands on your hips or raise them in front as you squat. Begin to slowly lower your body backwards as though you were going to sit down in the chair. When you feel your buttocks just barely touch, slowly stand up. Don't try to over do this as you may think that it's not doing anything but it is...you just aren't realizing it yet.

This exercise is quite vital to maintain excellent posture during squats to get the maximum benefit from the movement. Use your heels as the primary weight-bearers and imagine yourself pushing down through the heels to the floor. Because the gluteus maximus is so large, it requires plenty of calories to fuel its movement. Incorporating squats into an aerobic exercise is a powerful way to torch even more calories. 

Want to try something else? How about leg presses?

Leg Press: Use the leg press machine at the gym for this exercise. If the machine is weight-based, adjust the weights to the appropriate level. If it is hydraulic-based, simply sit down and position your feet. You should place your body in the seat so that you are sitting up with good posture. Your legs should reach the pressing platform without stretching or feeling uncomfortable. Place the entire soles of both feet against the platform and slowly push away. When you have extended your legs almost fully, slowly allow the weight to push your legs back.Performing this exercise slowly is the key to building up strength. Be sure to avoid using only the balls of your feet since that builds the calf muscles rather than the buttocks and thighs. Before too long, if you follow the simple exercises noted, you too can have a nice tight tush in no time!

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