Whether you agree or not, according to a survey conducted among 5000 men, the most attractive part that they admired in a women is the Ass. The British calls is a Arse, while the American call Ass. Of course, it goes by many names, and we do not want to get caught up with nameologies.
So if you want to be the Super star then there is no shortcut to Success and Fame. You need to work your Ass out, as Arnold always used to say.
Perform the following workouts to get a well toned Ass. Some of these exercises are meant to target the whole body and hence benefits can be quadrupled.
The Elbow Plank
How to perform this Exercise: kneel down, gently place your hands on the floor with your elbows touching the ground.
Now with the support from your elbows, linearly stretch your body so as your toes are now offering support on the other hand.
Always ensure that your position of your body is parallel to the ground and you are not Arching your body.
Ensure that the stress is linearly balanced, to target your Butt keep it squeezed. Before you start off the plank position, ensure that you have completely emptied your lungs.
Target muscle group
Neck
Arms
Elbows
Abdomen
Hamstring
Butt
Back
Legs
Curves of the Toes are being toned and developed.
Repetition: Hold the Plank position at least for 30 seconds, and then move up to, 45 seconds, and then finally to 60 seconds. Try repeating the Exercise at least 3 times for reaping maximum benefits.
Caution: DO not Arch your back
Basic Plank
This is the second variation of Plank that renders benefits.
How to perform this Exercise: kneel down, gently place your Palms on the floor as if you are to perform a push up.
Now with the support of your hands, linearly stretch your body so as your toes are now offering support on the other end, also ensure that your palm are firmly placed on the floor and your hands are completely stretched.
Keep your body rigid and do not arch your back or let your Butt rise up. Ensure that the stress is linearly balanced, to target your Butt keep it squeezed.
Repetition: Hold the Basic Plank position at least for 30 seconds, and then move up to, 45 seconds, and then finally to 60 seconds. Try repeating the Exercise at least 3 times for reaping maximum benefits.
Target Muscle Groups
Upper Chest
Arms
Back
Hands
Shoulders
Wrists
Butt
Neck
Abdomen
Benefits of Planking
Improves Circulation
Improves Libido
Improves Mood
Improve Metabolism
Improves Bone health
Reduces Lower back problems
Controls belly fat
Tones the Abs
Tones the Back
Tones the Butt
Basic Squats
This obviously one of the best exercises that targets the Butt area exclusively.
How to perform this Exercise: Start in upright position, to increase intensity, you can always hold 2 kg dumble in your hands or an equivalent. Make sure that your legs are a bit far apart from the usual Shoulder width.
Now gently lower yourself until your legs are Parallel to the ground. While lowering down, ensure that you see the ground below, this will keep your focused and prevent any distraction. Also, as you progress, when you begin to include considerably heavier weights, this focus will aid in stabilizing your lifts thus keeping your injury free.
Points to Remember: To achieve tone to your butts, ensure that when you are returning to the Starting position, you will have to Squeeze your butts and hold at least for 4 seconds.
Repetitions to Perform: You can do 3 sets to begin with, with set consisting of 20 repetitions.
Caution: Don’t let your weight concentrate on your knees, but on your Butt/Ass.
Stationary Lunges
If Basic Squats targets your Butts, then this reinforces the attack and keeps the Muscle tension pedals on your Butt, thus bringing in more blood to the region.
How to perform this Exercise: Place a stool or some elevated thing so as to rest on your foot on it [refer figure]. Now more the foot that is on the ground to a manageable distance. The farther the distance you move this foot, the greater the resistance and stress would result, this will also include your groin area.
Now gently lower yourself down so that the leg that is placed on the elevated block is parallel to the ground, hold this position for 3 seconds and then return to the Starting position.
Points to Remember: To achieve tone to your butts, ensure that when you are returning to the Starting position, you will have to Squeeze your butts and hold at least for 4 seconds.
To increase Intensity, you can always carry a 2 kg, dumble in your hands or an equivalent
Repetitions: You can perform 3 sets. With each set of 25 repetitions.
Caution: During the motion, visualize and target your Ass region. Ensure that the focus in not on your Mid section of your Back. This will lead to Spasm or accumulated pressure on your lower back.
Single Butt Raise
This is often the Deal Sealer. In other words, this exercise acts as Concentration for completing the Routine.
How to do this Exercise: Kneel down and go on doggy position. Now ensure that your back is perfectly parallel to the ground and that there are no hunches, you can either keep your head down or gently raise it to be inline to the vision region. To increase intensity, you can always place a 2 kg weight at the knee bend [in the figure the person uses a water bottle] Now breathing out, gently move your foot at 5 degrees away from the 90 degree mark. This is considered one repetition. Repeat this at least 25 times. Every time you move your foot, ensure to blow air out forcibly through your mouth.
Repetitions to perform: Perform 3 sets, with set containing 25 repetitions
Caution: Do not Arch your back.If you have Knee issues, ensure to place a Cushion block to support your knees.
Target Group of these Exercises
The Butt/Ass is the main target, however, as a whole, the general body’s fitness will improve drastically and that includes leading to better Metabolism, better Circulation, better tone, better shape and better mental health.