Trying to look great in that bikini involves having an overall slender, appearance with flat abs, but also a butt that looks toned and fit. You don't want to have flab hanging out of your swimsuit. That's why you want to have a toned tush all year long. Bet you didn't know that there are exercises that get the job done in the butt department? And there are some exercises that just don't have what it takes to get those glutes and hamstrings in the best shape possible.

Just what are the least effective butt exercises?

In a recent study on the effect of exercising on the glutes, (rear end muscles), the American Council on exercises and exercise scientists at the University of Wisconsin La Cross, came up with some rather interesting findings. Some of the exercises you have been performing to get that butt in great shape aren't all that great. So that's why all that hard work on those glutes isn't adding up!

In this study, the scientists used EMG electromyographic analyses to measure the muscle activation of eight common exercises on the gluteal muscles. They found that squats generated significantly more muscle activation than horizontal leg presses and vertical leg presses. There was no difference in the EMG activity when compared to other exercises. And they also discovered that Quadruped hip extensions and step-ups and lunges generated more muscle activation than squats.

What does all this scientific babble really mean? This means that doing squats are better than doing leg presses as exercises to tighten up those glutes. And it also means that doing quadruped hip extensions, step-ups, and lunges are even better than doing squats.While doing any of these exercises will do a body good, and get the butt in shape, doing step-ups, lunges and hip extensions will do a body even more good.

That's good news for avid exercisers because now you can forgo doing leg presses and those squats that make your butt and your legs ache and accomplish your intended goal with exercises that don't hurt as much in less time.

Scientific evidence on what exercises are the best to get your glutes in shape is knowledge to be utilized in the gym. Fitness experts around the globe have opinions on what exercises will be the best for your butt workout. People will most certainly agree that the object of working out for the glute muscles is to try and get a firmer, well- toned butt. But, you still have to try to get the entire body in shape as well. It would seem strange wearing a bikini with a big fat stomach hanging over the top of the bikini, then wouldn't it? The best set of exercises you can do is exercise that will tone the entire body as well as the butt. In reality you have to take it slow and easy so that you don't hurt yourself, and so that you get into great shape for bikini season.

Some fitness experts say in this argument of the glutes that squats are the best butt exercise to get that derriere in stellar shape. And some say that lunges are the best, while others still say working out with bands and using the resistance against the legs and butt muscles will do the best job. In reality what it takes is for an avid exerciser to figure out what her bottom line is. (Excuse the pun, couldn't resist). Trainers come up with different exercises for people to try out and some of them are absolutely ridiculous, make no sense and won't do anything but get a person admitted to the hospital.

With scientific evidence on your side, the least effective exercise to get that behind in stellar bootilicious shape is doing leg presses. The second least effective butt shaping exercise is squats. When you think about it, doing leg presses is basically strengthening your legs, while doing some work on the behind also. Exercising the gluteus maximus by doing squats can strengthen and tone up your butt, but it won't be as effective as the other exercises.

Source: http://EzineArticles.com/?expert=Kate_Johns

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