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Even when I was 16, stood 5 feet, 9 inches tall and weighed in at 120 pounds, I had trouble getting the proper fit in my bell-bottom Levis (they only made men's Levis then). Baby got back!
Last summer, I had a client call me for a program design. She stated she didn't need to lose weight but did want to increase the size and strength of her thighs and buttocks. Hallelujah! How refreshing to know others are starting to realize the importance of strength and health as opposed to becoming lighter and smaller. I've given up long ago the idea that I could be a Twiggy, and it's OK to have a little jiggy as long as your body-fat percentage stays in a healthy range.
During the past several decades, a tiny tush has been fashionable. Just as styles change, so do favored body shapes, albeit slower. Think Victorian bustle (a type of framework used to expand the fullness or support the drapery of the back of a woman's dress). Clothing manufacturers are beginning to see the trend and market everything from jeans to skirts to swimsuits accordingly.
The size and shape of your derriere is as much from genetics as is your hair and eye color. No matter what you have, it's all you got, and you better love it. Thank you, Jennifer Lopez.
Here are some of my favorite butt-kicking moves:
-- <b>Back step lunge:</b> While standing with your feet together, keep your chest lifted and your abs tight; do not slouch forward. Hold an 8- to 12-pound dumbbell in each hand and step backward 2 to 3 feet with your left leg. Bend both your knees until your left knee is nearly touching the floor. Your right shin should remain in a straight line with your ankle and perpendicular to the floor. Stand straight up while squeezing your glutes. Switch legs and perform the exercise again, stepping back with your right leg. Keep your core strong to increase balance.
-- <b>Sumo squats:</b> Stand with your legs wide apart (about a foot wider than shoulder width on each side). Point your toes outward. Hold one end of a dumbbell with both hands or a barbell behind your back, and lower yourself, making sure your back is straight. If you lean forward, you will lose the effect and not be able to go deep enough into the squat. Squat low until your thighs are parallel to the floor. Make sure to push through your heels, squeezing your glutes and inner thighs to stand up.
If you want to add some glute size, do four sets of 8-10 with heavier weights on all exercises. If it's toning you are after, make sure you do some killer cardio and keep the sets and reps at three sets of 15-20.
Last summer, I had a client call me for a program design. She stated she didn't need to lose weight but did want to increase the size and strength of her thighs and buttocks. Hallelujah! How refreshing to know others are starting to realize the importance of strength and health as opposed to becoming lighter and smaller. I've given up long ago the idea that I could be a Twiggy, and it's OK to have a little jiggy as long as your body-fat percentage stays in a healthy range.
During the past several decades, a tiny tush has been fashionable. Just as styles change, so do favored body shapes, albeit slower. Think Victorian bustle (a type of framework used to expand the fullness or support the drapery of the back of a woman's dress). Clothing manufacturers are beginning to see the trend and market everything from jeans to skirts to swimsuits accordingly.
The size and shape of your derriere is as much from genetics as is your hair and eye color. No matter what you have, it's all you got, and you better love it. Thank you, Jennifer Lopez.
Here are some of my favorite butt-kicking moves:
-- <b>Back step lunge:</b> While standing with your feet together, keep your chest lifted and your abs tight; do not slouch forward. Hold an 8- to 12-pound dumbbell in each hand and step backward 2 to 3 feet with your left leg. Bend both your knees until your left knee is nearly touching the floor. Your right shin should remain in a straight line with your ankle and perpendicular to the floor. Stand straight up while squeezing your glutes. Switch legs and perform the exercise again, stepping back with your right leg. Keep your core strong to increase balance.
-- <b>Sumo squats:</b> Stand with your legs wide apart (about a foot wider than shoulder width on each side). Point your toes outward. Hold one end of a dumbbell with both hands or a barbell behind your back, and lower yourself, making sure your back is straight. If you lean forward, you will lose the effect and not be able to go deep enough into the squat. Squat low until your thighs are parallel to the floor. Make sure to push through your heels, squeezing your glutes and inner thighs to stand up.
If you want to add some glute size, do four sets of 8-10 with heavier weights on all exercises. If it's toning you are after, make sure you do some killer cardio and keep the sets and reps at three sets of 15-20.
Help Me Rhonda
Rhonda Beckham is owner of Help Me Rhonda and Perfect Pilates, a Pilates instructor at Lake Tahoe Community College and Sierra Athletic Club, as well as a personal trainer operating out of Sierra Athletic Club and the Tahoe Keys Marina Dance Studio. She may be reached at (530) 208-6369, www.TahoeTrainer.com and rhonda@tahoetrainer.com.
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You will need to do some cardio to burn excess fat and bring out glute definition. I recommend a minimum of 40 minutes a day at 70 percent to 80 percent of your maximum heart rate. (Read next week's column to find out more about heart rate.)
-- <b>Jogging:</b> Make sure your heels, not the balls of your feet, hit the ground first.
-- <b>Walking:</b> On a treadmill, increase the incline. On the road, try walking sideways: This will work your bum from a different angle as you pull your leg away from your body.
-- <b>Elliptical:</b> Ease your hips back so your butt sticks out a bit, and push down with your heel as much as possible.
-- <b>Biking:</b> Ditch the recumbent ride for an upright one. Then sit a little farther back on the seat and focus on pushing the pedals down forcefully. If you're spinning (indoor cycling class), stand up and stick your butt out while leaning forward.
-- <b>Stair stepping:</b> Lean forward slightly at the waist and take larger steps, as though you're climbing two at a time. Let go of the rails, forcing your glutes to take the brunt of the stabilization duties.
- Rhonda Beckham is a nationally certified personal trainer, with teaching certificates in Pilates and kickboxing.
-- <b>Jogging:</b> Make sure your heels, not the balls of your feet, hit the ground first.
-- <b>Walking:</b> On a treadmill, increase the incline. On the road, try walking sideways: This will work your bum from a different angle as you pull your leg away from your body.
-- <b>Elliptical:</b> Ease your hips back so your butt sticks out a bit, and push down with your heel as much as possible.
-- <b>Biking:</b> Ditch the recumbent ride for an upright one. Then sit a little farther back on the seat and focus on pushing the pedals down forcefully. If you're spinning (indoor cycling class), stand up and stick your butt out while leaning forward.
-- <b>Stair stepping:</b> Lean forward slightly at the waist and take larger steps, as though you're climbing two at a time. Let go of the rails, forcing your glutes to take the brunt of the stabilization duties.
- Rhonda Beckham is a nationally certified personal trainer, with teaching certificates in Pilates and kickboxing.
Percentage of glute muscles* activated by exercise machines:
<b>Treadmill (jogging):</b> 48.9
<b>Elliptical:</b> 32.6 <b>Treadmill (walking):</b> 24.3 <b>StairMaster:</b> 24.0 <b>Recumbent bike:</b> 6.0 *Refers to gluteus maximus, the largest of the three glute muscles Source: Women's Health magazine |
