5 Exercises to a Bionic Butt

A Bionic Butt, as Jamie Sommers would peg it, is one of the most sought after region on your body. Most women consider their butt too petite, too large, too shapely or too floppy and strive for the hard, curvy, a sleek buttock. Men don’t get it twisted; the gluteus maximus is the favourite part of the male anatomy for most women. We need to ensure that quality time is spent working on it. Now, how do we reach this pinnacle of Beautiful Bionic Buttness? Let’s start by understanding the butt a little more.



Ok, to make it simple, the human butt consists of skin, muscle and fat. There is no bone there so the shape of the butt is purely determined by these three factors. Men generally have more muscle, less fat and less skin whereas women have more skin and fat while having less muscle. It is important to realize that it is the butt muscles that actually give structure to the butt and the only way to build it up is to exercise it.

Now with butt exercise you also must understand that there is a science to it, different types of exercises will get different results. There are different exercises for building, toning and also lengthening your butt muscles. Here are Funk’s 5 Exercises to a Bionic Butt:





1. Squats
Leap over the tall buildings with this exercise. Squats are one of the best exercises you can do for your hips, butt and thighs. There are many different types of squats. My favourite is the classic Barbell Squat. Stand with feet hip-width apart and place the barbell just above the shoulders on the traps (the meaty part of the shoulders). Use a bar pad if you feel uncomfortable. Lower into a squat, keeping back straight, abs in and knees behind your toes. Make sire to stop when your knees are at 90 degree angel or before you lose the natural arch in your back. Blast your body back into a stand and repeat. Repeat for 3 sets of 8-12 reps and add weights for more intensity. Women do not be intimidated by this exercise, you will find that in time it will be the bread and butter of your leg, and butt routine. Take care when doing this exercise for the first time. Start with a light weight you can easily handle and practice getting your form perfect before moving on to heavier barbells.



2. Lunges
When pushing heavy objects out of the way to save the day this exercise will do the trick. Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you'll work the glutes and hamstrings and, on the back leg, you'll work the quads and calves. What's nice about lunges is that there are varieties to choose from such as Side to Side, Reverse lunges, Front lunges, walking lunges. Do 3 sets of 10 reps per leg and when walking try to use the length of your gym. You can also do this exercise in your home. I encourage you to choose a different lunge exercise each time you work the glutes. This will help to keep you muscles shocked which will speed up the growth. Remember when doing front, reverse and walking lunges, not to let the knee extend pass your toes. It’s more of a drop movement.




3. Step Ups

When jumping over cars to pounce on the bad guy, this third bionic exercise is key. For step ups, you simply place one foot on a step, bench or platform and push through the heel onto the step. This is an excellent exercise for the glutes, providing you use a step that's high enough...just make sure your knee is bent to 90 degrees or less to keep it safe. The other key to making this move work is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You'll really feel this when you take it slow and concentrate on the working leg. Do 3 sets of 10 reps per leg.



4. Stiff Legged Deadlifts
Need help you defeat those dreaded FEMBOTS, exercise four will help you kick butt. Hold the dumbbells in each hand and hold them with your arms hanging straight down in front of your body. Begin this movement by bending at the waist and lower the dumbbells to the floor. Be sure to keep your legs as straight as possible (a slight bend is ok) and really let the weight of the dumbbells bring you down. When the dumbbells hit the top of your shoelace, slowly make your way up, focusing on your butt and hamstrings to pull the weight back up. It is very important to keep your back straight and rigid throughout this exercise and to let your legs and butt do the work. Deadlifts are great for your hamstrings, butt and lower back, but form is critical and you should skip this exercise if you have any back problems. Do 3 sets of 8-12 reps using light weights.



5. Rope Skipping
You need to chase down the speedy getaway car with the theives that hiested the bank? Jump Rope! Jumping Rope is generally considered as a great cardio workout to help develop higher fitness levels, and this will help develop a much better energy system allowing the body to burn fat more effectively especially in the butt area. You can jump rope 3-4 times per week, increasing the rotations or the time you skip.





Each body type responds differently to different exercises for your butt. Your genetics also play a partial role in how your body responds to exercises for your butt and it is important to understand that, while you can firm up your butt, you can't always change the shape of your butt, regardless of what butt exercises you perform. One important thing to remember is that exercises for your butt alone will not get rid of body fat. You need to incorporate a complete exercise and nutrition plan into your daily routine.



Remember these exercises to become BETTER, STRONGER and FASTER.. and have a great butt too!



Funk Roberts
Don't Rush the Beat!