I am not naturally blessed with junk in my proverbial trunk. This girl has to earn her way from a concave backside with lots and lots of squats, lateral glute band walks, and other glute-enhancing exercises. Genetics plays a big role, and there is only so much you can do. I’ll never have a Kardashian shaped-behind, but there are a few things like the exercises below that will help.
Your butt is one of the largest muscles in your body, but with all the sitting of the modern world it will atrophy like any unused muscle can and will. Taking the stairs is one of the best ways to keep the butt active at work and when you are out and about, but general walking, running on treadmills, and even the elliptical are not as effective as you think. The hip flexors, hamstrings, and quads do a lot of the work, allowing your butt to “shut down” and be lazy. Not ideal. The great thing about this workout is that it incorporates multiple muscle groups so you’re not just working your isolated rear, but your abs and lower back, arms and shoulders, and legs as well.
Key points for this workout is to make sure they are SLOW and CONTROLLED because you will get the maximum benefits and the muscles will have to work harder, rather than just trying to get maximum reps with poor form. Focus on both the “raise” and the “lowering” of each exercise equally. You should not feel strain (especially in the lower back), just burn. Take care of your landing and make sure to protect your knees, lower back, and other joints by landing softly on the ball of your feet
- lunge and kick (45 seconds each side)
- side glute extension (1 minute each side)
- lunge/leg lift (1 minute each side)
- wall crunch and kick (1 minute each side)
- tabletop bridge helicopter (1 minute)
- stretch glutes and hamstrings (45 seconds – 1 minute each side)
Bodyweight! Shoes are not even necessary.
EXERCISES – DESCRIPTIONS AND MODIFICATIONS
- lunge and kick – works core, shoulders, glute major and minor, opens up hips (modify by increasing/decreasing height of kick, make sure to squeeze butt on the kick)
- side glute extension – works triceps, shoulders, core, glute medius (modify without push up)
- lunge/leg lift – quads, core stability, glute minimus and glute maximus, hamstrings (modify by holding on to wall or chair, to increase difficulty let go of chair)
- wall crunch and kick – works core, glute minimus and maximus (to increase difficulty, release hands from wall/chair
- tabletop helicopter – works core, shoulders, glutes (modify by keeping hands on floor, increase difficulty by putting raising heels)
Photo credits:by Johan Verrips (http://www.flickr.com/photos/johan_verrips/7764612560/sizes/c/in/photostream/) via Flickr