on, you know you look! The butt, formally known as the gluteal muscles are
indeed muscles used to extend the femur (top portion of the leg) and well as
assist with abduction and adduction of the leg. Like other muscles in our
bodies, they become deconditioned over time when we sit at work and/or become
inactive. It is true we can not "spot reduce" certain parts of our bodies, I am
of the belief WE CAN SHAPE specific areas through muscle development.
Bodybuilders do this all the time. When I used to be a competitive bodybuilder,
I was always working on specific "lagging" bodyparts to make them more
symmetrical with the rest of my body. Today I will give a great workout to
isolate the gluteal muscles and build up and tone the hind quarters.
Squats - 3 sets 10-15 reps
Walking Lunges - 2 sets 25 steps each leg
J.B. Stomp (This is an exercise I made up which totally isolates the butt! Ask
me to show or describe it to you!!!!)
Step ups - 2 sets 15 reps each leg
Donkey Kickbacks using a rubber tube - 2 sets 15-25 reps
Stairs - Running stairs is an awesome leg and glute workout as well as cardio
challenge! Try going up every other step and going down each single step.
This workout can be done at home or the gym. If you are in a gym, throw in a
few sets of leg extensions for the quadriceps, leg curls for the hamstrings and
you've got yourself a complete lower body workout! Use a resistance that is
challenging for your current fitness level and progress as you feel ready. As
always, check with your physician before beginning any fitness program including
this one and if you feel pain stop and consult your physician... had to throw
the disclaimer in. Good luck!