How to Get a Bubble Butt Using Weight Machines
Sculpting a round, firm "bubble" butt not only improves its appearance, it can improve your mobility and your health, as well. The gluteal muscles provide support to the upper body and assist in mobility. Eliminating the fat and building muscle can reduce your risk of heart disease and diabetes. Exercise machines that target the glutes strengthen and tone the muscle but won't reduce the fat. To get rid of fat you need to include cardiovascular exercise in your workout.
Lever Barbell Squat
The American Council on Exercise notes that squats are one of the best exercises for the gluteus maximus, the largest of your butt muscles. Using the lever machine to perform your squat provides additional resistance to build round butt muscles. To use the machine, adjust the bar to chest level. With your back to the bar and legs slightly forward, position the bar along the back of your shoulders. Grasp the bar on either side with palms forward. Rotate the bar back to disengage it from its hold. Perform a squat by bending the legs and pushing the hips back. Squat down until your thighs are parallel to the floor and return to the start position. Keep your back straight through the full range of motion. Perform eight to 15 repetitions for one to two sets.
Seated Leg Press
The seated leg press targets the gluteus maximus, and engages the gluteus medius and minimus, as well as the quadriceps and hamstrings. Set the desired weight. Sit on the seated leg-press machine with your back against the back pad. Put your feet on the leg plate with your knees at a 90-degree angle. Grasp the handholds on the side of the seat to stabilize your torso. Straighten your legs by pushing the foot plate away from your body. Your legs should extend all the way but don't lock your knees. Slowly and with control, bend the knees back to the starting position. Perform one to two sets of eight to 15 repetitions.
Standing Glute Kickback
Standing glute kickbacks target the glutes, as well as the hamstrings. To use the standing glute kick machine, set the appropriate weight and adjust the leg padding height so that it's right behind your knee. At the starting position, your knee is lifted with the padding under it. Hold the balance bar and with your head up and back straight. Push the knee down and the leg back. Return the start position doing one to two sets of eight to 15 reps on each leg.
The Stairmaster machine offers the benefit of both a cardiovascular workout to burn fat and resistance training to sculpts the glutes. Strive to perform 75 to 150 minutes of cardiovascular activity each week as recommended by the Centers for Disease Control and Prevention. Before using the Stairmaster, read the directions or consult with a personal trainer to determine the proper tension and settings for your fitness level. Keep your posture upright with head and shoulders back, abs engaged and arms relaxed. Don't lean forward or on the handrails.