Maximize Your Assets – 6 Basic Exercises for a Better Butt
Everywhere you turn, eyes are on bottoms. Getting a perfect butt is difficult business. But it’s definitely worth the effort. Here are some basic exercises that will get you there.
The Gluteus Maximus is the largest of the three major muscles that make up the glutes (AKA the bum). Strong glutes help us tackle the hills when walking or running, not to mention allowing us to climb the stairs with greater ease.
To make these exercises more effective, be sure to squeeze your glutes when performing these movements. And remember, diet and cardio exercises are just as important to help us all achieve a better back side.
- Beginning with your feet parallel and hip-distance apart, take one giant step forward.
- Slowly lower your body, bending both knees. Bend your knees no farther than 90 degrees, keeping your front knee aligned over your front ankle.
- Then repeat with the other leg in front.
Prone Leg Lifts Over A Ball
- Lie stomach-down on an exercise ball, with hands on the floor.
- By tightening your glute muscles, lift one of your legs slightly off the floor, keeping leg straight.
- Then alternate sides. As you get more fit, try lifting both legs simultaneously — but only if you can do it without straining your back.
Prone Hip Lift Over A Ball
- Lying stomach-down over an exercise ball, rest your forearms on the floor and stabilize the ball under your hips and tops of your thighs.
- Using the arms and trunk muscles as support, bend your knees to 90 degrees, and put your feet together.
- Squeezing your glutes, slowly move your thighbones slightly away from the ball, being careful not to use the low back muscles. This is a very small move — you should raise your legs no more than about 2 inches off the ball.
- Lie on your back with knees bent, feet on the floor and hip-width apart.
- Slowly peel your spine off the floor from the bottom, one vertebra at a time, tightening the glutes and hamstrings (backs of the thighs) until you’ve created a diagonal line from your shoulders to your knees.
- Return to the floor slowly, one vertebra at a time.
Side Leg Raises
- Lying on your side at the rear edge of a mat, place your feet at the front edge of your mat, then lift your upper leg and turn it out it in the hip socket.
- Keeping your hips stacked and your torso as still as possible, lift and lower the leg, reaching out from the top of the thigh.
- Repeat on the other side.
- How can I strengthen my glutes for running? (theglobeandmail.com)
- Toning your Bum (abysmalfitness.com)