5 Exercises to give your butt a boost

Not too long ago it was common to see round shapely buttocks on men and women.
Nowadays the sighting of a delectable dumper is rare occurrence.
According to experts we are in the midst of an epidemic.
Everywhere you turn you are bombarded by men and women
plagued by the dreaded “pan ass “ syndrome. What is the pan ass?  

“A pan ass can be described as a long flat backside lacking in any sort of protrusion.”

When asked what causes “ pan ass syndrome ”? Some say it is the decrease in physical activity;
others trace it to unhealthy dietary practices, lastly there are those who blame it on their momma’s.
Regardless of its cause, in an effort to help those unfortunate souls who want to get to
the “bottom” of the pan ass pandemic, we bring the “top 5 exercises to ensure a bountiful booty.”

1: The Hip lift

Made popular through Yoga, the hip lift is used to wake up and prep the muscles of the butt for exercise.
Begin the movement by lying on your back. Bend the knees and draw the feet in towards the butt.
With both feet placed flat on the floor lift your butt off the ground. Hold the position for a count of two seconds.
Make sure to squeeze the cheeks and then slowly lower the hips to the floor. Repeat ten times for one set.



2: The squat

Dubbed the king of lower body exercises, squats can give your backside a boost faster than you can say “J-Lo”.
To perform the squat; begin by placing the feet shoulder width apart. With the hands directly in front of the body,
descend into the movement by pushing the hips back (as if sitting in a chair) and then bending the knees.
Slowly lower the body until the knees are parallel with the floor, return to starting position and repeat.
Aim for 3 sets of 10-12 repetitions to really get the backside burning.

3: The split squat

If the squat is the king of the lower body exercises, then the split squat is the queen.
Begin the split squat by placing the feet in a staggered stance and elevating the heel of the
of the trailing leg. Once in position slowly lower the back knee towards the ground while
bending the lead leg. At the bottom position both legs should form a 90* angle.
Complete the movement by raising the body back to the start position.
Perform 3 sets of 10 repetitions per leg.



4: The Step up:

Known for developing apple bottoms the world over, the step up ranks highest for
creating great glutes. Start the step up by placing a foot on a bench or step. Bend the
elevated leg so that it forms 90-degree’s and point the toe of the trailing leg into the sky. 
Next place your hands on the hips and stand tall. Once in position forcibly push the lead
foot into the bench and slowly stand up. At the top position you should be standing on t
he bench with both feet. Complete the movement by slowly lowering the trail leg back to the ground.
Perform 3 sets of 10 repetitions with one leg then switch to the other.




5: The Dead lift

Though the name “ dead lift may conjure up terrifying images the effects of the exercise
are simply fantastic. Start the exercise by holding a dumbbell in each hand. Position the
dumbbells in front of the thighs. Next force the hips back and bend the knees as if
performing a squat. The key to a picture perfect dead lift is to maintain a flat back, with
the chest high during the descent. In the bottom of the movement the thighs should be
parallel with the floor. Complete the dead lift by pushing the hips forward and standing
up tall. Perform 3 sets of 10 repetitions to get the most out of the exercise.