You did what to your butt?

Arnold Schwarzenegger once said “If it jiggles it’s fat.”

He also said “Failure is not an option. Everyone has to succeed.”

Whether you are heavy or not, the shape of your butt depends on the muscle underneath. The three main muscles the butt area consists of are: the gluteus maximus, medius, and minimus. They work together to give us the ability to move our legs in all directions and provide stability to many basic movements. Functional exercises involve training the body for the activities performed in everyday life or sport and should be the the cornerstones of your workout. Doing so will not only provide more long-term health benefits but will make your butt look better as well.

Squats

Squatting is a movement we do daily. Getting up from a seated position is an example.

Start with your feet shoulder width apart. Keep your heels in contact with the floor and initiate the movement at your hips as if you are sitting back in a chair. Continue hinging at the hip as you start bending the knees. Your shoulders, hips and ankle bone should be in a straight vertical line. Do not bend your spine. Your back stays straight but does not remain vertical. Descend until your hips are at the level of your knees.

Start without weight and add progressively.

Single Leg Split Squats

Although similar to squats, split squats work differently because while one hip is in extension, the other is in flexion.
Position one leg forward and one leg back, while keeping your feet shoulder width apart and pointing forward.

Keep your weight distribution more on the front leg by keeping your back leg straight with the heel off the floor. Descend by bending the back knee and bringing it towards the floor while keeping the heel of the front foot down as the knee of that leg bends. Keep your spine straight.

Descend until you have 90 degrees with both knees. Make sure your front knee is directly above your ankle. Keep the weight in your heel of the front foot as you push back up to the starting position.

You can position your back leg on a step or bench for added extension of the hip of the back leg. Switch sides after completing the selected amount of repetitions. Start without weight and add progressively.

Windmill Lunges

After achieving stability in the split squat, try the windmill lunge.

Start standing with your feet together, which we’ll call the center. Step forward with the left leg into a split squat. Return to center by pushing off the left foot but keep your balance and don’t let it touch the ground. Continue movement backwards by bringing your left leg back and perform a split squat with your right leg forward. Return to center again without touching the floor with the left leg. Step sideways to the left, keeping the right leg straight while bending the left knee as that foot touches the ground. Keep the heels of both feet on the floor. Push off and return to center.

Repeat with the right leg forward, backwards and to the side. Alternate from left to right for the desired amount of repetitions. You can hold weight but try different speeds for added difficulty at first.

Front Lying Hip Extension

Have any energy left? This can be performed with a specific plate loaded lever machine at the gym but can also be performed without any weight at all.

Kneel in front of the narrow end of a flat bench. Lay your torso and waist on the bench just above your hips. Grasp the bench and bring the knees up to the height of the bench. Start by keeping the legs bent and straighten the legs to increase difficulty.

You can also do this lying face down on the floor and uni-laterally. Bend both legs at the knee while keeping them together. Lift one knee off the floor. Repeat to the other side and then try lifting both sides.

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