tips. Today I will cover two more exercises designed to directly target the "booty".
The Deadlift
This exercise is fantastic for targeting the hamstrings, glutes and lower back.
However, it is also one of the most risky exercises for injury to the lower back
and knees if performed incorrectly! I prefer to use a dumbbell or kettlebell
when executing this exercise as it allows more freedom in the range of motion as apposed to using a barbell. Here's how it works. While holding a pair of dumbbells or kettlebells in front of your body by your thighs, slowly bend at the hips lowering the weights to the floor by your toes. It is extremely important that you have a SLIGHT BEND IN YOUR KNEES and KEEP YOUR HEAD UP. This will prevent locking and hyper extending your knees as well as allow you to not round your back keeping the pressure on the hips and butt rather than lower back. Think of the movements like a toe touch stretch. Here's where most people go astray on this exercise, instead of lifting the weight back up to a standing position, contract or squeeze your glutes which will then pull your upper body back up to the starting position. Once you've reach the standing position, contract the gluteus muscles at the top of the movement. Always start with a light weight to ensure proper form and range of motion. FORM IS EVERYTHING on this exercise. If you have lower back issues as I do, try the single leg deadlift. This is done by keeping the same movement as the regular deadlift but you lift one leg and allow it to travel behind you and pivoting on the planted leg bringing the dumbbell to the toe of the foot planted on the floor. This will not only relieve pressure on the lower back but also engage the core more giving you a bonus core workout as well! I can not stress enough the importance of proper form on this exercise. Most of my clients can and do perform this exercise as they have been instructed on the proper technique. I strongly encourage everyone to seek the instruction of a certified trainer for this exercise... It is well worth the effort.
Step Ups.
This is a great overall lower body exercise and not only firms the gluteus region but also the core and quadriceps among other muscles. Simply find a step, bench or any other stable object. Place one foot securely on the step/bench etc. Step up bringing the other foot from the floor up to the step and beside the planted foot. Squeeze the gluteus muscles at the top of the
movement then lower the one leg back to the floor. The higher the step or bench, the more of the butt you will engage. If you have knee issues, be sure to use a lower step. Be sure to do the same amount of reps for each leg.
Generally I recommend 10-15 repetitions for each exercise for general conditioning and toning. I recommend these two exercises for the intermediate to advanced workout enthusiast. Combine these two exercises with the squat I discussed in last week's blog and you have a great lower body workout that can be done at the gym or home!
** Always consult with your physician and a certified personal trainer for proper technique and safety guidelines for this or any other fitness routine.