Get a better butt

Natural Health, May, 2005 by Linda Shelton

Your glutes power just about every move you make. Keep them strong with these 4 simple exercises, and you'll gain a shapelier rear view in the process.

strategy

Aim to do these moves 3 to 4 times a week. If you're just starting out, do 2 exercises each session and rotate your picks from workout to workout.

Reps Reps and sets are listed with each move; rest 30 seconds between sets.

Warm-Up March in place for 3 to 5 minutes, take a brisk walk or a light jog around the block, or walk up and down a flight of stairs.

Cool-Down Finish your workout with a stretch for your buttocks and lower back: Lying on your back, pull your knees in toward your chest, lift your buttocks off the floor, and hold for 30 to 45 seconds.

Figure-4 Squat

1a Stand with your right side to a chair, and place your right hand on the chair back for support; shift your weight to your right foot. Lift your left knee and place your left calf across your right thigh so your left knee is turned out. Contract your abs.

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1b Bend your right knee to sit back and down in a one-legged squat position. Contract your buttocks as you return to the starting position.

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Rx Do 2 to 3 sets of 8 to 15 reps on each leg.

Benefit Strengthens buttocks and hips.

Diagonal Leg Lift

2a Stand with your right side to a chair, and place your right hand on the chair back for support. Keeping both legs straight, extend your left leg diagonally behind you and rest your pointed toe on the floor. Contract your abs so your tailbone points downward.

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2b Bend your right knee, squeeze your buttocks, and press your left leg up and diagonally back, keeping the leg straight. Lower the leg and do reps; on the last rep, do 20 small pulses upward.

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Rx Do 2 to 3 sets of 16 to 20 reps, plus 20 pulses on each side.

Benefit Strengthens buttocks and upper hips.

Layout Lunge

3a Stand with your legs straight, left foot flat on the floor and right leg extended slightly behind you. toes touching the floor. Place your hands on your hips or hold a 5- to 10-pound dumbbell in each hand. palms facing thighs. Pull your abs in, squeeze your shoulder blades back and down. and lift your chest.

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3b Keeping your abs strong, lean forward from your hips until your torso is parallel to the floor. As you hinge forward, bend the left knee slightly, and tighten your buttocks to lift the right leg to hip height. Slowly straighten to standing as you lower the leg to the starting position. Repeat for reps. then switch legs and repeat to complete 1 set.

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Rx Do 2 to 3 sets of 10 to 15 reps.

Benefit Strengthens buttocks and hamstrings; abs and back muscles work as stabilizers.

Bridge

4a Lie faceup with your feet hip-width apart on a chair seat, toes pointing upward, knees slightly bent, arms at your sides. Contract your abs to bring your spine in contact with the floor.

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4b Lift your hips off the floor, contracting the buttocks to help raise your torso to form a straight line from head to knees. Pause, lower your hips, and repeat.

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Rx Do 3 sets of 12 to 15 reps.

Benefit Strengthens buttocks, hamstrings, abs, and spine extensors; upper hips and inner thighs work as stabilizers; promotes proper knee alignment.

3 CARDIO BUTT BURNERS

Aerobic workouts aren't just for burning calories and conditioning your heart and lungs. Here are 3 easy ways to add butt-shaping benefits to your time on the treadmill, stairs, or sidewalk.

* Walking or skipping backward is a great way to help sculpt your buttocks and hamstrings.

* Combine cardio and strength training that targets your butt, immediately followed by glute-training moves. For example, after walking for 3 to 5 minutes on a treadmill set at an 8 percent to 10 percent incline, do 8 to 10 squats, then any of the exercises featured here. Or follow 3 to 5 minutes of stair running with 8 to 10 walking lunges in a row, and repeat.

* Structure your cardio workout in the form of a pyramid. Steadily increase the incline on a treadmill to simulate uphill hiking. For example, after an easy warm-up, set the incline at 3 percent, then increase the incline by 1 percent every minute until you reach 12 percent to 15 percent. Stay at that peak for 5 minutes, then reverse the pattern, decreasing the incline by 1 percent until you reach the 3 percent starting point. You'll get a serious 35- to 40-minute leg- and butt-boosting workout.

Photography by FRAN GEALER