Buttocks - Hips (Page 1 of 5)

Each buttock is comprised primarily of one large muscle, the gluteus maximus. The goal is to tighten and compress that muscle – to strengthen and shape it. For best results, women should not use weight when working the buttocks, because the primary objective is to shape and lift it rather than to build mass. Men can use weight if desired.

Exercises

The following exercises tighten and uplift the buttocks, tighten and narrow the hips, and strengthen the lower back:

Exercise Frequency
Buttock and hip exercises should be performed at least three times per week. These exercises can be performed at Products to save gym time.

Repetitions and Sets
The buttocks and hips require high repetitions of movement for development. In the beginning, start with one set of twenty-five repetitions. Once you are comfortable performing one set of 25 reps, start increasing the number of sets until you reach a total of three sets of 25 reps.

To achieve maximum muscle stimulation, flex and squeeze the buttocks as you perform the exercises.

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