"How To Get a Firmly Shaped Butt, Attractively Toned Legs, Tight & Sexy Thighs And Nicely Curved Hips For a Beautiful Lower Body while Reducing Cellulite And No More Mushy Flab...

Now, even though we are introducing some of the best exercises for your lower body, always remember to have a concern for Supportive Nutrition and Productive Exercise. The greatest workouts in the world are nothing without the concepts of eating right and training progressively. Click here to learn about the 3 Keys to Weight Loss.

The Top 7 Butt Exercises.

Best Exercises #1 - Squats.

People often warn that butt exercises like the squat are bad for your knees and back, inappropriate for women, too hard to learn, etc. But this is totally and completely false. There is no better exercise, butt exercises or otherwise, for women.

Butt exercises like the squat will not bulk up your butt! In fact it’s been proven for decades that butt exercises, especially squats will help women shape, firm and tone their butt!

A proven fact!

To start, rest the barbell on the upper portion of your back, but not on your neck. Don’t make the same mistake as many women do by placing the bar too high or resting it on the base of your neck.

To find the top limit of where the bar should sit, bend your head forward and feel the back of the neck. You will feel a bony bump at the base of your neck. Never let the bar sit on that or above it. To be more precise, the bar sits below the bumpy bit, on the area created by your trapezius muscles of your upper back.

Your trapezius muscles are the muscles that hunch your shoulders up. When you retract your shoulder blades there's a little shelf of muscle that is formed on the upper back, and that's where the bar should sit.

Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet on a heel raise so that the balls of your feet are resting on the floor and your heels are elevated. Your feet should be about shoulder width apart with your knees bent slightly outward and your knees over your toes.

Keeping your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel with the floor.

Once you reach the bottom position, press the weight up with your heels.

Push through the heels to ascend from the squat. Think about driving your heels right into the floor. Do not allow your weight to tip forward on to the toes. Be careful and don't lean forward or curve your back. This will stress your back and decrease the effectiveness of the exercise.

Do not twist. If your knees cave in while lifting your body up, think about pushing them outwards as you come up. Your chest comes up first, followed by your hips.

As with all butt exercises, different people will progress at different rates, but it's wise to always start with no weight at all, using only bodyweight for resistance. The first few times you try the various butt exercises you will very likely experience stiffness and/or soreness in your butt and legs for the next day or so.

Best Exercises #2 - Dumbbell Lunges.

Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride.

Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle.

Slowly bend your knee lowering your hips so your knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to the standing position.

Complete a full set, then switch legs and repeat. Or you can switch legs and move forward across the floor with each repetition.

When performing butt exercises like this one you should try and pay close attention to the angle formed by your thigh and lower leg. Your knee should be directly over your ankle. Don’t let your knee stray over your toes.

Your knee and toes should be pointed in the same direction.

Butt exercises like this one can also be done on a smith machine or with a barbell.

Butt exercises like lunges are essential to having a firm and sexy butt. You can do six alternating reps on each leg so as not to exhaust either leg. When doing butt exercises such as lunges, make sure that your lead foot is lunging out heel flat, knee bent in front of you so that you cannot see your toes.

Best Exercises #3 - Straight Leg Dead-lifts.

Keeping your legs nearly locked, bend forward at the waist until your upper body is almost parallel with the floor, keep your back straight and your eye’s looking straight ahead.

The barbell should be hanging at arm's-length below you. Continue to look straight ahead and keep your back straight as you use the muscles in the back of your legs to return to the starting position.

Be careful and try not to hunch your back or lean backwards as this can increase your risk of back injury. Keep your back fairly straight throughout the exercise.

Looking straight ahead of you will help you keep your back straight.

Again to repeat: Butt exercises like this one and all other butt exercises require good controlled form!

Best Exercises #4 - Lying Or Seated Leg Curls.

This exercise helps develop the hamstrings, which are very important for having a nice butt and developing muscles used with other butt exercises.

To begin this exercise, lie face down on the leg curl machine and hook your heels under their roller pads. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grab onto the handles under the bench for support.

Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position.

Concentrate on using a full range of motion.

Best Exercises #5 - Stability Ball Wall Squats.

For the most part wall squats work primarily the same muscles as the traditional barbell squats do. It helps to increase leg muscle strength and create an isometric contraction on your erector spinae to help strengthen your back.

It's also a great exercise for stabilizing the knee joints and the trunk.

For this exercise place an exercise ball in the lower portion of your back and hold it against the wall.

Pick-up a dumbbell set and hold one in each hand. Place your feet approximately shoulder width apart and far enough from the wall to ensure that your knees do not extend past your toes.

Keep your abdominals tight and bend your knees and lower your body to at least 90 degrees. Return to the starting position and repeat.

Best Exercises #6 - Dumbbell Step ups & Knee Drive.

2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps.Repeat with other leg and continue according to prescribed number of repetitions

Best Exercises #7 - Glute Kicks with Machine (Butt Blaster)

2. Slowly kick back with your foot until your leg is extended.

3. Return to the starting position and repeat for the desired repetitions. Repeat with the other leg.

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