Pants look good filled with a round butt.
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A nicely rounded butt can look divine in a pair of jeans. Besides the cosmetic benefits, having a well-developed rump provides stability for your back and can improve your posture. It can also provide power for athletic moves, such as jumping and kicking. There are lots of exercises that target the glute muscles, and many don't require any equipment. With determination and dedication, anyone can have a well-rounded behind.
Squats are one of the best butt-shaping exercises you can perform. Stand with your feet shoulder-width apart or even a little wider, as having your feet further apart will engage your butt more. Point your toes slightly out, and lower yourself down as if you are going to sit down. Stop when your knees are parallel to the ground, and then push yourself back up to the standing position. Contract your buttocks as you stand to get more benefit. To add resistance for a tougher workout, you can hold a weight in each hand or have a bar across your shoulders.
For a basic lunge, begin with your feet shoulder-width apart. Step forward with one foot, and bend at the knee in a lunging movement. Step back to return to the starting position, and then perform the same movement with the other foot, stepping forward to complete one repetition. Backwards lunges, side lunges, walking lunges and alternating lunges are other options. Holding a weight in each hand will increase the resistance, and you will feel more burn in your glutes.
Deadlifts are a simpler movement than squats and lunges, but holding the correct form is very important to prevent injury and ensure the correct muscles are targeted. Stand upright with a mid-weight dumbbell in each hand. Keep your knees slightly bent and your arms at your sides. Bend forward from the hips until you are at a 45-degree angle. Engage your glutes, not your back, to return to the starting position. For serious butt-building, you should work up to 3 sets of 12 repetitions.
Although strength training works wonders for getting a butt that will fill your pants, you can build butt muscle while having an effective cardio workout. Work on an incline -- such as running or hiking uphill, stair climbing and elliptical work with the machine set to a steep incline -- to engage the glute muscles while you are burning fat. Kickboxing is another form of cardio that can effectively work your glutes, with a mix of side, roundhouse, and back and front kicks.
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