Let’s begin with a heartening thought: if you are reading this newsletter, you have survived The Year That Was! In this especially welcome of new years, health and wellness are still—no surprise—major topics. So let’s kick things off a with “really” important health topic, one that many people obsess over: “Baby Got Back“ or how do I make my butt look better in those pants I love?
Bottom/Rump/Haunches/Bum/RearEnd/Derriere/ and of course Glutes, a butt by any other name is still a butt; for our purposes here, we’ll go with that. And why not discuss this area of your anatomy? Aren’t we ready for something light-hearted, maybe frivolous right now? Perhaps contemplating your beautiful butt is just the ticket.
So here you go:
Your butt, or as it’s known by its official anatomical names, the gluteus maximus and gluteus minimus, is what many of us sit on much of the day. (So, first of all, get up!) It’s also the biggest muscle in the body. As we all know, it has two symmetrical cheeks the size and shape of which are sometimes an issue for us. Some are big and round; others are flat and tight, but maybe difficult to see (as in, where did my butt go?) … How do we strengthen it? Or maybe, more importantly, have it look better in pants, bathing suit, or skirt? And, crucially, what purpose does my butt serve?
That last question is a super easy one. As the largest muscle in the body, the butt is absolutely the engine of every lower-body activity, including exercise. In the world of fitness anatomy, your butt—your gluteus maximus—comprise the buttocks and is certainly one of the strongest muscles in the body. It is connected to the coccyx, or tailbone, as well as other surrounding bones. The gluteus maximus is responsible for movement of the hip and thigh, which are the target areas for anyone working out on their own or with a trainer to minimize or enhance the butt.
Denise’s
2 Cents:
Quite often I’m asked about certain specific areas of the body and how to “transform” them. Just remember that the quality and amount of your food intake has to be 80% of this initial conversation. The other 20% is going to be your effort and discipline in your workout. But please bear in mind, “spot reducing” is not a real thing, genetics is in there as well. That said, a whole-of-body effort is the best approach. Making changes to a muscle group requires making certain food choices as well as strengthening the area. I usually recommend compound moves that challenge balance and the entire lower body.
So here : three basic exercises to start with that will help your backside blossom!.
1. SQUATS:
2. LUNGES:
3. HEEL THRUSTS:
Check out this video from Fitness blender.com to see how they work for you on your target.
Let me know! Hey, Happy New year!