I had many requests to post more about working the butt. The key is to make mind-muscle connection. If you are trying to work your butt, you have to be focused on working it. For example, when you do a bicep curl, your focus should be on contracting the bicep to raise the weight. It makes a huge difference to the muscle when you consciously think about what’s happening rather than letting the body go into auto-pilot. Do the same for your gluts.
Let’s put this concept to work. When doing a squat, try concentrating more on your behind rather than your quads. Imagine you are being pushed up from the squatting position to the standing position while squeezing your gluts. Activating the muscle with the mind will activate the muscle in exercise.
Here is a great butt exercise. Stand on a 12 inch high box with one leg. One foot should be on the box and the other should be hanging off the side right next to the box. If the right leg is on the box, lower your left foot (bending your right knee) until it touches the ground and then push through the right foot to raise to the staring position. Try not to let your left hip drop below your right. Keep your pelvis square the whole time. Really focus on lowering with the muscle and rising with the muscle. Don’t bounce the left foot off the ground. The most important aspect of the exercise is making sure your knee that is bending stays in line with your foot. Look down or in a mirror to be sure the knee is not collapsing inward. Go up and down 20 times focusing on the right glut. Do 20 on the other side with your left foot on the box and the right hanging off. Do 3 sets of 20 on each side. This a great exercise to activate the butt before moving on to other exercises.
I will post some more specific exercises for getting the perfect pair of buns.
Tags: Butt exercises, fat burn, fitness, glut exercises, hermosa beach personal trainer, los angeles personal trainer, manhattan beach personal trainer, redondo beach personal trainer, Weight Loss Posted in