Bent Butt Completely
Bent Butt Completely
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Strengthen and Tone Your Thigh and Butt
This is an exercise that will help strengthen and tone your thigh and butt muscles; your quadriceps, hamstrings and gluteals. We call this the lunge exercise.
The quadriceps is composed of four muscles, the rectus femoris and three vastus muscles – that flesh out the anterior thigh. These four muscles as a whole acts to extend your knee powerfully just when you kick. Football players must really have strong and firm quadriceps so that they could feel less strain in exerting effort as they play.
The hamstrings consists of three muscles, the biceps femoris, the semimembranous and the semitendinosus. Their name comes from the fact that butchers use their tendons to hang “hams”, that is your thigh and your hip muscles, for smoking. You can feel these tendons by flexing the back of your knees touching your posterior thigh.
The gluteals include the gluteus maximus and the gluteus medius. The gluteus maximus is the superficial muscle of the hip that forms most of the flesh of the buttocks while the gluteus medius is the muscle that abducts the hip and is important in steadying the pelvis during walking.
Here’s how the exercise is done:
1.You stand holding a dumbbell in each hand, place your feet apart about 8 inches away, then you point your toes straight forward. You take a step forward with one of your legs to about 2 to 3 feet away.
2.You bring your body lower by bending both of your knees until the leg at the back reaches to about 3 to 4 inches away from the ground.
3.You step the leg you stepped forward back and you return to the position at the start. You can repeat the exercise by stepping the leg forward again.
4.You should do this exercise slowly and completely bent. You stay in the lunged position to about 3 to 5 seconds.
As you do the exercise, you can repeat it by stepping the same foot forward for the count of 5. Then, you can do the next repetitions by stepping the other foot forward. You try alternating the foot that you will step forward for the next repetitions.
In performing this exercise, make sure that you keep your torso erect and that you form a good arch of your back. You should keep your abdominal and back muscles contracted throughout the exercise. You can start the exercise with only a little knee drop and you can also perform the exercise without the aid of dumbbells.
You can be sure that as you remain faithful in performing the exercise, you’ll be amazed to see its effects. So, have those thighs and butt strengthened and toned.
About the Author
Finding the perfect Turbo Jam takes time and effort. The Hip Hop Abs workout is a great place to start if a person is interested in flat abs. The P90X Extreme is also another workout that will help develop flat abs.