It’s time to shape, firm and lift up your bubble butt, or your flat butt, or your sagging butt. Whatever your butt diagnosis may be, make no buts about it, you’ve got to work at it to get it into the shape you want it to be!
Your butt muscles (Gluteus maximus, Gluteus medius and Gluteus minimus) are some of the largest and strongest muscles in your body. A good mixture of cardio and strength training will be the key to lifting up that butt and getting it in shape.
Don’t get left “behind”, do these exercises at least 3 times per week for optimal results:
Standing Dumbbell Front Lunge
1) Start position: Stand with your feet hip width apart. Grasp your dumbbell weights and hang your arms down at your sides.
2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe – may cause injury.
3) Pushing off your front foot, return to start position. Alternate legs for 15 repetitions each side.
4) Remember to keep your head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment – do not let front knee extend past your big toe or deviate laterally (outward) or medially (inward). Back knee should not come in contact with the floor.
Full Squat (barbell)
1. Grasp a barbell with an overhand grip (palms forward) and slightly wider than hip width apart. Step under the bar and position the bar across posterior (rear) deltoids (shoulders) at the middle of your trapezius (muscle between your shoulders and neck). DO NOT rest the bar on your neck. Lift your elbows up, pull your shoulder blades together, and lift your chest up to create a “shelf” for the bar.
2. Start position: Using the legs, remove the bar from the rack (if applicable). Stand with your feet slighter wider than hip width apart. Back should be straight and in a neutral position.
3. Lower your body by flexing at the hips and knees. Your upper body can flex forward at the hips slightly (~5°) during the movement. Be sure to “sit back” so that your knees stay over the feet.
4. Once your thighs are parallel to floor, return to start position.
5. Remember to keep your head and back straight in a neutral position – hyperextensi
on or flexion may cause injury. Keep the weight over the middle of the foot and heel, not the toes.
6. DO NOT allow your knees to go past the big toe or deviate medially or laterally throughout the movement. Keep your abdominals (stomach muscles) tight throughout the exercise by drawing your stomach in toward your spine.
Stair Climbing (double step)
1. Start at the bottom of some stairs and step up two steps at a time.
2. When coming down, use safety and do just one stair at a time.
3. Repeat he stair climbing for at least 10 minutes.
Jack Witt, MS, CPT
Fitness and Health Coach