Issue Date: October 15, 2006
Don't get too behind
Ensuring strong glutes is the foundation of a good shape.
Whether it's bathing suit season or you're sliding into those tight-fitting jeans in the middle of winter, a great butt makes all the difference. It's also crucial to keep glutes strong because in a world where we sit at desks, computers or in front of the TV all day, they don't get the workout they should, which can contribute to lower back pain and postural problems.
Two of my favorite moves:
Wide squeeze. Good old squats are one of the best ways to work your booty, but you've got to focus on what you're working, and squeeze. Stand with feet slightly wider than shoulder-width apart, arms at sides, knees slightly bent. Inhale as you bend knees to 90 degrees, weight in your heels, making sure to squeeze your butt muscles. Hold for one second and exhale as you slowly push through your heels back to starting position.
Deadlift. This is great for your butt, hamstrings and lower back. Be sure to focus on form: It's essential! With feet hip-width apart, keep back flat and abs drawn in. Bend forward from the hips and lower your upper body as far as you can. Aim to get your flat back parallel with the floor. Hold for one second. Squeeze butt to raise back up. Hold water bottles or dumbbells to increase difficulty, and let arms hang in front of you. Don't lock your knees, but don't bend them to get lower.
Work up to 4 sets of 12 repetitions of both without resting in between.
Contact Contributing Editor Jorge Cruise, author of The 3-Hour Diet, at 3hourdiet.com.
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