Shape Up your Butt!

As we know, we women carry more fat in the hips and thighs than men and it can be a problem area for many of us. Bottom fat is perhaps the most difficult area of the body to lose fat and turn that fat into toned muscle, but exercises will make a tremendous difference in your butt and help you get the sexy visual appearance you long for. There are no magic remedies to shape up your rear; it takes hard work and dedication to get your bottom in great condition, but the results are worth it.

Choose 3-4 of the following bottom targeted exercises to get you started and feel free to change them every week or so for something different. Why not give it a go, what have you got to loose?

Squat:

Without weights, stand straight against the wall and bend at the knees until your knees are at a 90 degree angle with your legs shoulder width apart, your hands either on your hips or resting at your sides. Squat down until your thighs are almost parallel to the floor, making sure your knees don't extend past your toes. Hold for a count of five and stand again. With weights, you'll need a dumbbell bar held behind your shoulders. Your hands should hold the bar wider than shoulder width apart. Inhale and slowly bend your knees to an almost parallel position and then straighten.

Lunge:

1. Without weights, stand with your legs shoulder width apart.
2. Bring your right foot in front of you and lunge with your leg until your right knee is bent at a 90-degree angle.
3. Again, make sure your knee doesn't extend past your toes.
4. Perform all your reps on your right leg before switching to your left.
5. When using a barbell for this move, rest the dumbbell behind your head on your shoulders as you lower and lift yourself.

Hamstring curl:

You'll need a leg-curl machine for this move, using weights that aren't too heavy for you to lift several times. Lie face down on the bench with the padded lever behind your ankles. Your knees should extend off the bench. Keeping your back flat, raise your feet toward your rear in a slow, controlled motion before releasing.

Bench step ups:

• Using a step bench, step up with your right foot, making sure your entire foot is squarely on the bench.
• Your left leg can be held straight behind you.
• Step down and now step up with your left foot. Continue alternating feet.
• If you start off with a bench that's just a few inches off the ground, you can progress as you build up strength to a bench that's raised eight to twelve inches.
• You can look into exercise suppliers for adjustable benches; they are typically inexpensive, sturdy pieces of equipment.

Dead Lift:

• You begin this exercise by standing with your feet apart and your toes facing outward.
• With your hands clasped together in front of you, bend at your knees from your hips and keep your spine completely straight.
• It is helpful to do this exercise in front of a mirror to make sure you are utilizing your posture.

Stability ball: Lie with the ball on your stomach, facing down and bend your legs at the knees so you can lift them into the air, therefore lifting your butt off the ball. A set of 10 is generally enough to get started as this is a difficult exercise. Learning how to lose bottom fat is something everyone is interested in and by including these exercises in your fitness routine you have a good chance of success. One important thing to remember is that exercises for your butt alone will not get rid of body fat. You need to incorporate a complete exercise and nutrition plan into your daily routine.

(Sources: exercise.lovetoknow.com, womens-health-fitness.com, disabled-world.com)