Vain Glorious – Want a Sexy Perky Bum?

Monday, 01 December 2008 22:36

Whether you are a guy or a girl, one part of your anatomy that others notice most is your bum. A nice firm derriere looks great in jeans or on the beach, and to many is a sign of youth and fitness. And it’s not that hard to get there.
Collectively your buttock muscles are called “glutes”. They consist of three gluteus muscles – the maximus, medius and minimus, for Latin scholars. The gluteus maximus is the largest of the three muscles and is used for hip extension, outward rotation, leg adduction and leg abduction. The gluteus medius and gluteus minimus are the muscles on the sides of the hip that are used for the internal rotation of the thighs.

Strong glutes help us in daily activities like climbing stairs or squatting to pick something up. They are essential in most sports, especially cycling and jumping sports such as football, rugby and tennis. If your glutes aren’t quite what you’d like them to be, it’s probably because the muscles are less developed and there is a layer of fat covering them. The remedy is simple – lose what fat you can by a combination of cardio and diet, then build up the muscles.

For cardio, general exercises such as walking, running or cycling is a start. If you have access to a gym, step machines or a stair master are even better for shaping those buttocks. But to get that really firm round perky shape most would love to have, you’ll have to go further with weight resistance exercises like squats, dead lifts and lunges.In a nutshell it’s all about losing the fat first, then working the muscles. You may be amazed at the results.