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Get A Better Butt Without Leaving Home

Posted in Workout on Monday, March 21, 2005 at 11:27 am by flerly.

1. ANKLE WEIGHT BUTT BLASTER — Place an ankle weight on your left ankle. Get on the floor on your hands and knees. Relax your shoulders and maintain a neutral spine with your head at a natural extension of your neck. Extend the left leg up with a 90 degree angle at the knee. Your foot should be parallel with the ceiling. Contracting the gluteal muscles, push your foot up toward the ceiling. Stop when your leg is at a full extension from the hip maintaining the 90-degree angle at the knee.

Slowly return to the starting position. After completing the set on the left side, repeat on the right side. Exhale as you lift the weight and inhale while returning to the starting position.

2. LYING GLUTEUS LIFT — Lie on your back with your knees bent and feet on the floor. Place your arms at your sides for support. Contracting the glutes, project your hips up toward the ceiling as you lift your glutes off the floor. Slowly return to the starting position stopping just short of your glutes touching the floor. Exhale while lifting your butt and inhale while returning to the starting position.

3. STATIONARY LUNGES — Stand straight with your feet together. Hold your hands on your hips. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Bring the left leg back in line with the right leg and repeat the process with the same leg for 20 reps. The step should be long enough so that your left leg is nearly straight Then, perform the same movement with the opposite leg. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement. Also, your knee should not pass your foot. Remember, slow and tight!

4. STRAIGHT LEG REVERSE LIFTS — Begin this exercise on your hands and knees. Straighten your left leg as if you were going to do a push-up. Keep the right leg bent, supporting your weight along with your arms. Contracting your soon-to-be gladiator glutes, lift your left leg up toward the ceiling, stopping when you feel a full contraction of the butt. Slowly return to the starting position. After completing the set on the left side, repeat on the right side. Exhale while lifting the leg. Inhale while returning to the starting position. Do not let the back arch. If you are an intermediate or advanced exerciser, you can add an ankle weight to the working leg to make it more challenging.

Perform the above routine two to three times per week for four weeks on alternate days. Don’t forget to make sure you keep your weight training, cardio and nutrition on target. If you don’t feel your glutes the next day after performing this routine, then something is seriously wrong! Also, if you’re a beginner or novice then reduce the sets to just one and focus on form. You’ll need to build to the volume and intensity safely, but once you do, you’ll love the results.

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