Six Moves to Tighten and Lift
When I ask clients what they want to work on and change on their body, the #1 answer is their stomach and the #2 is the butt. Working on a specific body part, might build muscle but will not change the definition, with out diet and cardio. In my opinion, what you eat is the most important aspect of changing your body. Not only does food properly nourish your body before and after workouts, consuming the correct nutrients will fuel your body making it into a fat-burning machine. I heard an analogy a while ago, “You are what you eat” I agree! If you want to look lean or tight, eat foods that do not bloat your body. If you consume major quantities of bread your body will retain the water, bloating you, and making you look like a soggy roll. If you eat veggies and lean proteins, your body will look lean and become a fat-burning machine.
*DISCLAIMER *: I am not a medical doctor and only have this opinion based on trial and error with my own body, and the clients I train. I myself do love a great piece of bread, and eat bread. I am simply stating to achieve a different body your food intake needs to change.
On to the workout!!! Six moves to create a luscious bootie!
Low squat, this means get that Gluteus Maximus LOW, below your knees, it will engage more of the muscles near your butt. If you cannot do it due to your range of motion, get as low as you can. Lower slowly and as you bring your body back up, to the standing position, squeeze and tighten your butt, legs, and upper thighs.
SQUEEZE and hold for a second and slowly lower yourself back down. Do this 15x,\.
I prefer using a high step so I engage my hamstrings along with the booty. Place one foot, onto a step and step up and squeeze, with the other leg, that was once on the ground, pull it up into a tuck position when you are standing upright on the step. Lower down to the ground, and pulse back up. Do this move 10x in a row for each leg!
Stand with your feet shoulder width apart, holding a weight, bar, or ball, lower the weight so it is hanging in front of you. Pull your shoulder blades back, thus pushing out your chest, arch your back and SLOWLY lower yourself down, bending your top half over. You should feel a pull in your hamstrings, and bootie. If you are doing this move correctly you do not have to bend over very far to feel the pull on your muscles. This is not a flexibility move; it is simply a rotation of the upper body forward, placing pull on the hinge of the booty and hamstrings. REMEMBER back arched shoulder blades together, chest out. Do this move 15-20x.
One-legged Dead Lifts
Place one leg on a raised platform; stretched behind you, splitting the front and back leg like a lunge. The other leg will be placed on the ground, foot facing forward. Hips forward and in alignment. This can be done with or without a weight. Arching your back, and pulling shoulder blades together, bend your top half of your body forward. Mental focus should be on the bootie, on the side the leg is on the ground. As you bend over you should feel the hinge of the booty moving forward and back, do this move 12-15x per leg. Again this is not a move for flexibility, concentrate on the slow steady movement of the booty.
Strait leg pulse-up.
Lye in the ground face down, and stretch your body creating a long line, hands placed on the ground, palms down, out in front of you. Pull your core towards your backbone, creating a contraction. Lift one leg at a time, off the flood, squeezing your booty on the rise up and contract on the way down. Your leg should lift off the ground 1-2 feet. Do this move 15x each leg.
Bent leg pulse -up
While you are still lying on the ground, stretched out, bend one leg, 90* so the bottom of your foot is facing the celling. There should be a bend at your knee. Pulse your bent leg up into the air towards the celling. As you life you should focus on squeezing your booty. Pulse it up approximately 1’ squeezing you booty. Complete 15x each leg.
I hope you will use these moves to activate your Gluteus Maximus!! This can be performed multiple times. Remember the way to a smaller booty is using moves to tone it as well as foods to fuel it!