Exercise your butt off.

Exercise your butt off.

A toned butt may become the last priority on your Christmas list this hectic time of year. So if you want to avoid waddling around like a turkey, prepare to exercise that butt off now.

Whether you’re a droopy drawers or just generously proportioned, aim for short and effective butt exercises. If you can do couple of intense gym sessions each week, great. If not, home workouts can be just 5 or 10 minutes, grabbed while time allows. Consistency is the key to firm buttocks, and helping you avoid the average 12lb festive weight gain, so aim to do these exercises three times each week .

The bare facts

Whatever shape our bottoms are, underneath the fat they’re all made up of the same three muscles. Gluteus maximus, medius and minimus. They’re among the largest muscles in the body and therefore a primary area to focus on if you want a strong, lean body. Targeting your gluteus maximus is the best way  to shed extra fat from your butt. Toning your gluteus muscles also helps you excel at other exercises and sports which demand speed and strength. 

Traditional Squats. Squats are king of butt exercises. Incredibly effective in a short space of time, they trigger every muscle running through your glutes. As they also work the calves, hips and thighs, you really can’t lose.

  1. Stand hip-width apart. Add weights for extra intensity.
  2. Bend the knees and lower your butt down, keeping the torso straight and contracted.
  3. Press into your heels and push up.
  4. Repeat 3 sets of 10 - 20 reps.

Jumping squats. One of the fastest ways of trimming a flabby butt, jumping is a plyometric (explosive) exercise which strengthens the lower body quickly, as well as burning calories faster. These include all the toning effects of traditional squats with a few added benefits. That firm rounded shape you’re after isn’t far away. Add some ankle or wrist weights for extra intensity.

  1. To perform, do a traditional squat but jump up through your legs.
  2. Swing your arms overhead as you jump, landing gently into squat position.
  3. Repeat 3 sets of 10 reps.

Box jumps. The power demanded from this movement gives an intense exercise to the glutes. Because you are fighting gravity, extra fat is burned and more muscle is built. Remember to start with a low box (around 10 inches), adding height through the weeks.

  1. Stand in front of the box in a squat position.
  2. Head up, explode your body up onto the box, driving up through your heels and legs.
  3. Try to land softly.
  4. Pause briefly, then jump backwards down again, landing softly.
  5. Repeat for 10 jumps, 3 sets.

Glute bridge. Many fitness instructors claim these are THE best exercise for toning the glutes. They add strength and power to your backside, so if you want to increase your general speed at getting around this season, include these in your workout! They also include many other benefits such as lowering back pain, which will help counteract any extra sitting around.

  1. Lie flat on your back with knees bent.
  2. Lift your hips until knees, hips and shoulders are in a straight line, being careful not to hyperextend your back.
  3. Ensure you squeeze your glutes at the top of each movement, balancing your weight between your shoulders and feet.
  4. Hold for 2 seconds, then lower slowly down, lightly touching the floor before raising back up again.
  5. Repeat for 2 sets of 10.

Barbell Hip Thrust. This unusual move requires gym equipment and will burn backside fat extremely fast.

  1. Sit with your back against a bench, knees bent, with a padded barbell in your lap.
  2. Roll the bar directly above your hips and lean back on the bench so your shoulder blades are near the top of it.
  3. Pressing into your feet, raise the barbell by extending the hips vertically, being sure to use the glutes. Stop rising when your body forms a straight line then slowly relax back to the ground.
  4. Aim for 3 sets of 8 reps at first.

Quadruped Hip Extension. This exercise may look easy, but according to exercise scientists at the University of Wisconsin, it is the most effective exercise for building the gluteus maximum and medias muscles. It also demands activity from the hamstrings, which support a great looking backside.

  1. On your hands and knees, tighten your stomach and keep your back straight.
  2. Focusing on contracting the right glute, slowly lift your right leg up behind you keeping a 90 degree bend at the knee.
  3. Raise until the right leg is nearly parallel to the ground.
  4. To increase intensity, add ankle weights or small dumbbell behind the knee.
  5. Repeat 10 sets each side.

The bottom line is, don’t make your butt last on the list this Christmas. 



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