It is not uncommon to feel like as you age, you gain a gut and lose your butt, right? As the years wear on, muscle tone (especially that one in the butt, which is (btw) the largest muscle group of the body) diminishes if you do not work to stop it. You hear me? ;) Many of us sit down all day and actually deactivate our glutes and when glutes become weak, the muscle loss also leads to a slowing of metabolism, the rate at which your body burns calories, thus contributing to fat gain (i.e., the gut). However, luckily enough, there is a solution. and that is (without a doubt) strength training !! When you target the glutes, quads, and hamstrings, you can build muscle and boost overall metabolic power while restoring tone to your butt. Yeeeey. ;)
Best exercises for perky butt (even after 40 yes!! :D) involve big movement patterns for the most muscle building and metabolism boosting benefits. I suggest you perform 8 to 12 reps each, but in a slow and controlled form (movement). And what are best 'perky butt' exercises? ;) Let's have a look ;).
1. Never skip 'normal' squats (it is always a good start)
The squat is just about the most functional lower body natural 'butt lifting' move out there. Oh yes, trust me! It uses every muscle from the waist down, plus the core has to kick in to stabilise the upper body. And, quickly, how to perform one (good one ;)).
Start with feet hip-width apart. Stick your butt out as you sit back and down, as if you're sitting into an invisible chair, while raising your arms up in front of you to counterbalance. Keep your chest up, and don't let your knees go past your toes. If you notice you're doing either of those things, try squatting in front of a chair or bench, so you can focus on your form without fear of falling backwards (worst case, you'll just sit down).
2. Build relationship with split squats :D
A really good way to target the glutes is to work them one at a time with split squats. That way, you will be sure both sides get equal work ;) What it has to be done it has to be done! To perform this exercise best, read further ;).
Step one foot forward so you are in a staggered stance. (make sure there is space between your feet, like they are on railroad tracks rather than on a tightrope.) Place your hands on your hips. With your torso slightly leaned forward, bend both knees until they are at right angles, your body weight should predominantly be in the front leg. Press into the ground with the front foot to come back to standing. Voila! Now repeat ;).
3. Did anyone say reverse lunge? ;)
Another one leg (at a time) move :). This one brings in more movement to challenge balance and stability. Beside lunges are also great because they take the legs through flexion and extension at both the knees and hips, making all those muscles work through their ranges of motion. Follow the instructions to best perform this exercise below :)
Stand tall with feet hip-width apart. Take a big step back with one foot as you lean slightly forward and bend the front knee to 90 degrees. Push into the front foot to bring your back foot back to standing. You can do multiple reps with one leg for strength training, or alternate feet for an aerobic calorie burning effort ;) Feel the burn! ;).
4. More lunges. Lateral lunges
Sideways movement is extremely important in training because it builds stability on your feet. And lateral lunges work the side glutes in a more targeted way ;). Follow the instructions below.
Stand with your feet together. Step one foot out to the side, and bend that knee, sitting back with your butt as if you were aiming for a small stool, keep your other leg straight, only using it to help you balance. On the bent-leg side, your hip, knee, and foot should be in the same plane. Press into that foot to push yourself back to standing.
5. Cannot pass by glute bridges right? ;)
Hip extension makes the butt work, and it can open up tightness from long days of sitting. You hear me? :D Just do it;
Begin either on the floor on your back, or on the floor with your feet elevated on a bench or piece of furniture. (the latter is more challenging.) With your arms on the ground along your sides, squeeze your butt muscles to lift your hips up such that your body forms a straight line from your knees to your shoulders. (Do not let your knees bump together or flare open.) Squeeze the glutes for another beat at the top, then slowly lower back down. Feel it? ;)
6. Add some cardio in to it. Sumo squat to frog jump
This squat variation has a wider base and hits the glutes from a slightly different angle with an assist from the inner thighs. Adding a jump brings in an aerobic element, forces the muscles to work together, and boosts bone density :). Just awesome as it sound! Just follow below instructions and feel the added heat ;).
Start with feet wider than shoulder-width, toes turned out. Stick your butt back and squat down, bringing your arms between your legs. For the squat version, squeeze your glutes and inner thighs together to slowly stand back up. To add the jump, throw your arms forward and up while springing up off your legs. Be sure to land softly in your squat position so you're ready to go again right away.
Trust me, there are many more fab butt exercises for perky butt. However if you are going to stick to basic first and change your habits around a bit, then expect result in no time. And again, hear me? Age has nothing to do with your butt. It is you!!
Until next time, S.
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