Monday, June 14, 2010

FITNESS- Ass Exercises for Men



While many men focus on building a big wide chest and shoulders shoulders and huge biceps many will neglect their lower body and especially butt exercises for men.

So what do you need to do to achieve the male model type butt? Well firstly you must adjust your workouts to focus on that behind to build the muscles you need to make it have the right firm shape.

You also need to have the right diet to make sure the fat that often conceals great muscles bum is burned away too.

This lens will focus on the exercises you should employ first however.

5 Ass Exercises for Men 

1. Squats

I love squats as you may be able to tell. They are great for your bum of course but also for flexibility, strength and if you do it with a barbell over the shoulder for the upper body too.
An all body workout like a squat also engages more muscle groups which releases more growth hormones which are essential for building muscle and also for losing weight if you are eating the right diet.

2. Gluteus Kickback
This is where you get on your hands and knees with your head slightly raised and you lift each leg in turn backward raising your foot above your head until your upper leg is horizontal with your torso. The trick is to really SQUEEZE with your buttock that is attached to the raised let on the way up and down. Do it slow, the idea is to hold it there for a moment before coming down so you get a good quality kickback not a fast elastic snap which does nothing for the muscles.

3. Step Ups
Simple concept, simple exercise you can do anywhere you have a slightly raised platform. Step up onto this platform using just your leg and bum muscle to propel your body upwards to stand on the step.
Easy if the step is low but when you raise that steps height to above the knee and later up as high as you can reach with your foot the more weight your leg and butt need to lift. Good for your core muscles too to keep yourself from flopping all over the place as you step.

4. Standing Butt Squeeze Exercise

This is the easiest of all of them but is great to do if you work in an office or somewhere like it. Take a break and stand up straight with your feet forward and really SQUEEZE those buttock cheeks hard for about 2 seconds then release. To this again and again for a minute or so when you need and without any paraphernalia you can exercise the bum and keep firming it up.

5. Leg Abduction Exercise

This is done by standing with your feet about hip width apart and feet facing forward. Raise one leg outwards to the side while still facing your foot forward. Raise it as high as you can while balancing, your torso may lean the other way a bit which is ok just do not make it too much. Hold it for a few seconds and squeeze your buttocks as you do this (see a theme?)). Repeat several times times for each.