SCULPTING YOUR BUTT AND THIGHS TO SUIT YOUR BODY SHAPE

GLUTEUS MAXIMUS

The Gluteus Maximus is one of the largest and strongest muscles in the body.
The reason that you have so many problems trying to rid yourself of your thighs and butt is because these areas are main storage areas for body fat. For women reducing these areas can drive you nuts!

Other Names:

Butt
Hips (Rear)
Glutes


How Eating the Wrong Food Affects Your Butt and Thigh Size

The size increase in your butt and thigh areas can depend on the type of program you are performing and what you are eating. To start with if your body fat storage areas tend to be around your butt and thighs you need to be very careful of the extra bits and pieces you snack on. You can bet that most of the time when you consume extra calories and fat it will go straight to your thighs and butt.

WHICH EXERCISES ARE YOU PERFORMING?

Sure it's fine to say "I am going to tone my butt and thighs" but if you are using a program that may not be correct for your body type you can easily, and unintentionally, increase the size of both of them!

How to Reduce or Increase Your Butt and Thighs!

CardioCardio exercise plays an important part in how you can change or alter the size of your thighs and butt.
To decrease the size of your butt use a continual higher intensity style cardio program. So this would be around 45-55 mins at a challenging pace. You'll need to perform around 5-6 sessions per week.

To increase your butt and thighs try using intervals for which you perform stints of "sprints" or increase the intensity to really help your butt and thigh muscles burn. Around 35 minutes (up to 45 mins) going from low intensity, then moderate, then flat out then back to low intensity, moderate and back up to another short stint of flat out and so on. You can run up bleaches then walk down, do sprint drills at the track sprinting 100 meters then walking back. You get my drift. Do this around 3 times per week. 4 times if you're trying to nip some more body fat in the bud.

Do:
Maximize their exercise involvement by squeezing your butt at the top of each movement. Press through your heels during leg pressing exercises.
Squats
Leg Press
Lunges
Hack Squats
Stretch them, as they are often neglected.
Don't:
Solely perform isolation exercises, as compound exercises work the area more efficiently. Fear that squats will make your butt large as a female.



Exercises



Deadlifts
Stand with your feet wide apart, your toes pointing out, and your hands clasped together in front of your pelvis. Bend your knees as you bend forward from your hips. Make sure you keep your lower back straight. Reach back between your legs and stick out your buttocks. Try to bring your knees as close to your chest as possible. Quickly straighten up, fully extending your hips and knees, and thrust your pelvis forward as you tighten your glutes as hard as you can. Repeat this movement about 15–20 times.
To make this exercise more intense, try it while holding on to a light barbell. Do not lift the barbell with your arms. Allow the barbell to hang down from your arms as you straighten your body upright.
Perform this exercise and the following exercises 3 times a week. Concentrate on contracting your gluteal muscles rather than just going through the motions of the exercise. You should experience some soreness in your muscles the following day.
Kneeling Kickbacks
While on your hands and knees, extend one leg straight back and touch your toe to the floor. Raise your leg as high as you can. Lower and repeat. Perform the same movement with your opposite leg.
Pelvic Lifts
While lying on your back with your knees bent and your feet flat on the floor, lift your pelvis straight up while tensing your buttocks. Lower your pelvis back to the floor, relax your buttocks, and repeat