Bottoms up!
November 15, 2005 | 12:00am
The problem of most women lies behind them, if not in front of them. And we are talking of figures here. Some have too much fat while others feel that theirs is melting away.
This is a discussion about the butt and the best exercise to attain the best one you can have. The featured exercises alone will not be enough as they have to be combined with a calorie-reduced diet to lose body fat, cardiovascular exercise to burn calories, and strength training to stimulate metabolism and tighten muscles.
While there is really no such thing as spot reduction, most fitness professionals agree that the squat is the best exercise for the butt. Jeff O’Connell of Men’s Fitness adds "the squat is the single most effective exercise there is, period. Nothing comes close in terms of effectiveness, variety or metabolism-boosting ability."
The squat is a compound or multi-joint exercise that targets every major muscle in your upper leg, including the front of the thigh, hamstrings, and glutes. You can lift more weight in a compound exercise. Using heavier weights, in turn, builds lean body tissue.
• Squats. Best for hips, butt, and thighs. Stand with feet shoulder-width apart. Slowly lower the body, pretending to sit on a chair until thighs are parallel to the ground. Keeping the weight on the heels, push self up gently to starting position. Keep torso tight and erect. Don’t allow your knees to extend over the toes. Don’t arch the back. Inhale while going down, exhale on the way up. You can do squats once or twice a week, two to three sets of 12 to 16 repetitions with medium to heavy weight.
• Lunges. This is the next best thing after the squat. This is also a compound exercise. There are different versions. My favorite is the walking lunge. Stand with feet hip-width apart. With arms straight at sides, hold dumbbells on each hand with palms facing in. Take a large step and lower body with front knee aligned to your ankle while back knee is almost touching the floor. Push off with your back foot and take a large step forward with other foot. Walk lunge for 15 to 20 steps and then turn around and return to starting point. Never lock your knees and never let them bend past your toes. Maintain a tight and upright torso. Do once or twice a week; two to three sets of 12 to 16 repetitions with light to medium weights.
• Extension step-ups. You should feel the burn on this one. Grasp a pair of dumbbells by your sides with palms facing inwards. Stand behind a six- to 12-inch aerobic bench. While keeping your arms straight, step onto the middle of the step with your right foot and then lift your left knee high to hip height. Step down with the left foot, then repeat on other side. Do once or twice a week; two to three sets of 12 to 16 repetitions with light to medium weights.
• Standing leg lift. This can also be done while lying down on your side. While standing, simply lift the leg out to the side, a few feet off the floor. Keep hip, knee, and foot in line and foot flexed. Repeat eight to 12 times on each leg. Add one- to five-pound ankle weights for more intensity. Do two to three sets, once or twice a week.
• Lying gluteus lift. Lie on your back with knees bent and feet on the floor. Keep arms at the sides for support. Contracting the glutes, project your hips upward towards the ceiling as you lift the glutes off the floor. Slowly return to the starting position, stop just short of your glutes touching the floor. Exhale while lifting your butt, and inhale while returning to the starting position.
• Hiking. This burns a lot of calories, as much as 390 for one hour for a 140-lb. person, since you climb steep mountains. Doing that in thin air requires even more energy. Walking up an incline is a good workout for the butt. The backpack adds an extra load, providing more intensity.
• Biking. Aside from being great for the heart, riding a bike targets almost every muscle in your hips, thighs, and butt. You can alternate three minutes spinning at 70 to 80 rpm with two minutes at 100 to 110 rpm for about 30 minutes. Occasionally lift your butt off the seat and slowly pedal as you contract the glutes. In the gym or outside on a trail, this is one fun activity that works out the butt.
• Running and walking. This is an exercise that almost anyone can do. Add a few uphill course to your jogging route to work out the buns. Just make sure you are wearing appropriate shoes. Those with more than 25 pounds to lose would be better off walking.
• Kickboxing. Controlled kicks can really work out the hips, thighs, and butt while complex combinations that include punches strengthen the abs. Join a class in the gym or buy a good video for home use.
Just like in business, improving the bottom line involves a lot of work. Downsizing comes in the form of eating in moderation. Reengineering means incorporating exercise into the daily routine. Be inspired by the vision of buns of steel – a la J. Lo – to remain on track. Nothing comes easy, honey.
E-mail me at mylene@goldsgym.com.ph.
This is a discussion about the butt and the best exercise to attain the best one you can have. The featured exercises alone will not be enough as they have to be combined with a calorie-reduced diet to lose body fat, cardiovascular exercise to burn calories, and strength training to stimulate metabolism and tighten muscles.
While there is really no such thing as spot reduction, most fitness professionals agree that the squat is the best exercise for the butt. Jeff O’Connell of Men’s Fitness adds "the squat is the single most effective exercise there is, period. Nothing comes close in terms of effectiveness, variety or metabolism-boosting ability."
The squat is a compound or multi-joint exercise that targets every major muscle in your upper leg, including the front of the thigh, hamstrings, and glutes. You can lift more weight in a compound exercise. Using heavier weights, in turn, builds lean body tissue.
• Squats. Best for hips, butt, and thighs. Stand with feet shoulder-width apart. Slowly lower the body, pretending to sit on a chair until thighs are parallel to the ground. Keeping the weight on the heels, push self up gently to starting position. Keep torso tight and erect. Don’t allow your knees to extend over the toes. Don’t arch the back. Inhale while going down, exhale on the way up. You can do squats once or twice a week, two to three sets of 12 to 16 repetitions with medium to heavy weight.
• Lunges. This is the next best thing after the squat. This is also a compound exercise. There are different versions. My favorite is the walking lunge. Stand with feet hip-width apart. With arms straight at sides, hold dumbbells on each hand with palms facing in. Take a large step and lower body with front knee aligned to your ankle while back knee is almost touching the floor. Push off with your back foot and take a large step forward with other foot. Walk lunge for 15 to 20 steps and then turn around and return to starting point. Never lock your knees and never let them bend past your toes. Maintain a tight and upright torso. Do once or twice a week; two to three sets of 12 to 16 repetitions with light to medium weights.
• Extension step-ups. You should feel the burn on this one. Grasp a pair of dumbbells by your sides with palms facing inwards. Stand behind a six- to 12-inch aerobic bench. While keeping your arms straight, step onto the middle of the step with your right foot and then lift your left knee high to hip height. Step down with the left foot, then repeat on other side. Do once or twice a week; two to three sets of 12 to 16 repetitions with light to medium weights.
• Standing leg lift. This can also be done while lying down on your side. While standing, simply lift the leg out to the side, a few feet off the floor. Keep hip, knee, and foot in line and foot flexed. Repeat eight to 12 times on each leg. Add one- to five-pound ankle weights for more intensity. Do two to three sets, once or twice a week.
• Lying gluteus lift. Lie on your back with knees bent and feet on the floor. Keep arms at the sides for support. Contracting the glutes, project your hips upward towards the ceiling as you lift the glutes off the floor. Slowly return to the starting position, stop just short of your glutes touching the floor. Exhale while lifting your butt, and inhale while returning to the starting position.
• Hiking. This burns a lot of calories, as much as 390 for one hour for a 140-lb. person, since you climb steep mountains. Doing that in thin air requires even more energy. Walking up an incline is a good workout for the butt. The backpack adds an extra load, providing more intensity.
• Biking. Aside from being great for the heart, riding a bike targets almost every muscle in your hips, thighs, and butt. You can alternate three minutes spinning at 70 to 80 rpm with two minutes at 100 to 110 rpm for about 30 minutes. Occasionally lift your butt off the seat and slowly pedal as you contract the glutes. In the gym or outside on a trail, this is one fun activity that works out the butt.
• Running and walking. This is an exercise that almost anyone can do. Add a few uphill course to your jogging route to work out the buns. Just make sure you are wearing appropriate shoes. Those with more than 25 pounds to lose would be better off walking.
• Kickboxing. Controlled kicks can really work out the hips, thighs, and butt while complex combinations that include punches strengthen the abs. Join a class in the gym or buy a good video for home use.
Just like in business, improving the bottom line involves a lot of work. Downsizing comes in the form of eating in moderation. Reengineering means incorporating exercise into the daily routine. Be inspired by the vision of buns of steel – a la J. Lo – to remain on track. Nothing comes easy, honey.
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