Most people today are obsessed with getting a toned and shapely posterior. People, who are constantly ogled by the media or a common man, all want to ensure that they have nice glutes. The butt muscle is popularly referred to as glutes. With assistance from a personal trainer and some amount of discipline, it is relatively easier to tone that part of the body. The term glutes derives its name from the three important muscles that it comprises of: the gluteus maximus, the gluteus minimus and the gluteus medius. The first one is the largest amongst the three.

A set of targeted exercises help in gaining a shapely butt. The expertise of a personal trainer becomes essential here, all the more, because it is specific to a particular area in the body. Also, people tend to go overboard for quickly achieving results which is not the right thing to do. A fitness instructor helps in putting things on track and keeping a tab on the progress. Nutritional aspects must also be considered. There are several exercises that tone and shape the glutes and the golden rule of the thumb is to effectively train them.

(1)The best exercise that has been universally accepted for being the most effective is the traditional squat. A personal trainer will tell you that in order to do a squat, you must stand with your feet apart and the distance should be a little wider than the length of your shoulders. Standing tall and straight with pulling back the shoulders and clenching your stomach bend forward in a manner as if you are going to sit on a chair (putting your butt out). Next, you need to bend the knees, bring yourself lower until your upper legs are parallel to the floor and at a very short height from the floor.

(2)Hip raises when instructed by a personal trainer are quite effective. On a bench, you should lie face down with legs entirely off the bench hanging down. The edge of the bench must be felt on your hips. Your legs must be straightened and then put your toes together on the floor. With your legs straight, you need to raise your legs to a position that they are parallel to the floor. Your glutes should be squeezed and then gradually you lower so that the toes reach the floor.

(3)Lunges are very effective for the lower body. Standing tall and straight; bring one leg forward. You need to lower yourself until the upper part of the front leg stays parallel to the ground. Move back to the original position by clenching the butt muscles. Variations of this exercise include walking lunges, side lunges, reverse lunges etc.

(4)Step ups are also a great way in exercising the body posterior. It enables the legs and posterior to move up and down on the platform.

(5)Hill running or running on an inclined plane works the butt muscles very well.

A personal trainer renders his effective services and provides tips and suggestions for a well sculpted posterior.

Author Bio: Dan Clay is nationally renowned fitness expert and owner of Dangerously Fit Personal Training. If you would like to register for a personal trainer Bondi session, or a free personal trainer CBD consultation, visit Personal Training in Sydney.

Category: Wellness, Fitness and Diet
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