Problem Areas for Females: The Butt
We’ll start with the butt. This is the area that most woman loath on their bodies. It’s too big or to flat or jiggles too much are just some of the complaints I’ve heard as a personal trainer. Well I’m here to tell you that YES you can do something about it. Now change does not happen over night so don’t expect immediate results. Now there are a couple of approaches depending on what your particular “problem” is. Let’s get started.
All of the exercises I’m going to talk about help with the different types of “problems”. The approach is going to be little different for each one. For the too “big” what the approach needs to be is a more high repetition based program. Shoot for 12-15 repetition of 3 sets. Keep the rest periods short between exercises.
Take these exercises and try to set up a space to be able to do them with out interruption. I typically have my clients do a round then rest for 60 seconds getting water and rehydrating and repeating the exercises. The exercises are the going to be the same as the other areas. So I’ll go over the actually exercises towards the end.
The jiggle and flat butts can also be helped with a few strength exercises. The approach here is to do fewer repetitions. Shoot for 6-8 repetitions on each exercise. This approach can have more rest in between each exercise. Not a lot though. Stay under 90 seconds between each set or exercise. Now to the exercises.
First and one of my least fun exercises, but most effective exercise is the squat. Start by standing with feet slightly wider than shoulder width bending at the knees squat down pushing your hips back. If you have trouble with this particular exercise in the beginning that is okay. A way that I teach it is to grab an edge of a door way with one hand keeping your arm straight squat down keeping your arm straight the whole way down and back up.
Now I must caution those of you with knee problems. Go easy in the beginning. Ideally the quadriceps are parallel to the ground at the bottom of the position. If you have knee problems don’t go down as far or another way is to use a chair. Slowly sit down to the chair then stand back up with out using your hands. Squats focus on the glutes, hamstrings, and quads. If you have never done squats make sure you start out with your body weight and slowly progress to adding weight in your hands.
The next exercise is the lunge. Start with a split stance one leg in front of the other. Exaggerate this step. Bend both knees. At the end point both knees should be at 90 degrees. Stand back up, you don’t have to move your feet for this exercise. Just keep dropping your hips straight down and bending your knees. This is effective for tightening up the glutes and the quads. Again be cautious if you have knee problems. A way to make this exercise easier is to hold onto the back of a chair or something stable that can hold your weight.
The third exercise is straight leg dead-lift. I know this exercise sounds bad. But it is a good one. I like this one a lot. It makes me most sore when I do it though. I like my feet apart on this exercise, but some trainers like to have the feet together. This comes down to preference.
Next you are going to bend at the waist trying to touch your toes. There are two main focuses here. First keep your back straight at all times. Don’t let your spine pop up. To keep this from happening think of two things. Keeping a proud chest (popped out) and pulling the shoulders back. The second is when you stand up think of pulling at the hamstrings and not the low back. Most people will feel this in their low back to start, because they are not focusing on their hamstrings.
The last exercise is a kick back. Start by being on all fours. Keeping your knee bent push your foot to the ceiling. This will focus on the glute. Hold at the top for a 2 count. Make sure you aren’t using momentum to get your foot up. Bring your leg slowly back down, but do not touch your knee to the floor. This will keep the focus on the glute muscle. To make this lift more advanced you can use a band or place a small dumbbell in the bend of your knee.
Look at the pictures that correspond with the exercise to get a better idea of how to do the lifts. We started out by doing a full leg exercise with squats then we isolated the muscles a little more with each exercise. There are obviously more leg exercises that can be done but it is my experience that these are 4 of the best for dealing with the glutes.
If you have questions please feel free to email me or call me. My email is email@example.com and my number is 765-404-7343.