Butt How? - The Basics

Smile! & Let your butt 'smile' too. Granted, yes, for the most part bikini season is gone for a few months, but what better time to get your derriere in shape? And in addition to that, there are lots of holidays coming up where you may just want to look good in a tanga or undies for the boyfriend or husband.

Let's get started:

♥ The Glutes (The facts)
The gluteus maximus or the glutes increase your speed and power for any number of athletic pursuits: To max out your performance, you need to develop them. They are probably the strongest muscle in our bodies. The gluteal group is composed of three separate muscles: the gluteus minimus, medius and maximus. The first two are smaller, deep-seated muscles that allow for the inward rotation of the femur (the bone between the pelvis and knee) and the outward movement of the legs away from your body— both get a lot of work when you walk or run. Overlying these smaller muscles is the gluteus maximus, which allows your leg to extend behind you and permits outward rotation of the femur. It’s also the primary gluteal muscle employed in cycling, jumping rope, squatting, climbing stairs and running.

♥ Squats
Squats are an excellent way to work out a number of different muscles. It is a lower body exercise used in strength training. The exercise's main emphasis is on the quadriceps and the glutes, but it also involves the hamstrings, the calves, and the lower back.



Note: You can do this exercise with or without added weight.

♥ Lunges
Lunges came out on top in targeting the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. There are so many versions of lunges, you're certain to find one you can tolerate, if not fall in love with.

[Walking lunges]


(Beginning with one foot, simply stride forward (walk) as far as you comfortably can while keeping the dumbbells hanging down at your sides. It is very important that when you plant your striding foot that your knee stays perpendicular to the floor and does not extend past that point.)

[Reverse lunges]


(Really reach back with this stride to get a good stretch. Bring that leg back to the start position and repeat the same movement with your opposite leg. Be sure to keep your back firmly upright and straight throughout this exercise.)

Note: These reverse lunges really grab a hold of your glutes and with proper form you will definitely feel these exercises. After a few weeks, add weights to your sets.

♥ Step Ups
These are one of those exercises that seem like a good idea, but you're never exactly sure if you're doing anything. However, I assure you that step ups really do work the glutes and the hamstrings. The trick is to make sure you're stepping up onto a platform that's high enough to really activate those muscle fibers, one that's about 15 inches high. Holding dumbbells can add some nice intensity to the movement as well. Find a bench, or chair - and really focus on squeezing your glutes.



♥ Other Helpful Tools
*Walking

*Running

*Cycling

*Jump roping

♥ Putting It All Together
I could just list out a bunch of exercises to do; however I think it's important to have some sort of direction for you. Here's a sample plan that you can begin to use - and hopefully you will notice some excellent results:

* Do 3 sets of 12 squats - focus on slow movement, add weight if needed. If you have the use of a stability ball - place it against the wall and utilize that.

* Do 2 sets of walking lunges. Lunge forward about 10 times. REALLY focus on your form- make sure your back is straight up, don't lean into it. Add weight if needed.

* Do 3 sets of 12 reverse lunges. Slow and steady is KEY - again focus on the form, because you want to really utilize the glutes here.

* Step Up onto a surface 12 times, break for 30 seconds, and then do another set.

Get in these exercises twice per week along with a nice walk, run, cycle, or jump roping session & you will begin to see some real results. As a beginner, don't use weight and focus on form first. As you get better at it, then increase the weight and/or repetitions.




Any questions: email me at rebekah.reidy@gmail.com
Thank you to Shapefit.com for use of the images.