The gluteus or butt, are another set of muscles that are not worked out on the lower body. For those of you with flat or undersized buttocks, its time to wake up and blow the myth of heredity and realize that with the right exercise, anyone can have larger, firmer, well shaped, and strong gluteus. A point to be kept in mind is that the exercise for the development of thighs is the same as those for your butt muscles.
Examples of good exercises for both thighs and gluteus muscles are squats, lunges and leg presses. But since the gluteus is not targeted, the development switches to the thighs.
How to develop your Butt Muscles
Consciously squeeze the gluteus hard while performing lunges and squats. This will help the muscle to contract and the fibers to develop. Put your mind into your exercise, rather than just going through the motions. While doing the leg press, push with your heels and not your forefoot area. While walking, squeeze hard and push with your gluteus.
The Leg Workout Warm up
Start with joint rotations of three sets each up to counts of eight. Begin with ankle rotations (first in one direction and then reverse). Repeat the motions for the knee, hip, trunk, shoulder, elbow, wrist and neck. This is meant to warm up the joints and have them functioning smoothly.
Then go on to some basic stretches. These help to warm up the muscles and help in enhancing overall performance.
Cardiovascular Workout
With this, you are expected to raise the body temperature to prevent muscle injury or cramps during your main work out. You could jog, cycle, skip, row, do step running or do the cross trainer. A 10 to 20 minute warm up will do.
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