Guest guest Posted February 21, 2003 Report Share Posted February 21, 2003 Good Morning! Exercise: Butt Busters As we age, the muscles that are used to walk, run and jump become less in muscle mass. The aging process, less activity, sedentary lifestyle and climate all play a role in not activating these muscles enough. When we don't use them, we tend to lose them. Muscle mass, which gives our body the form we like, starts decreasing as we get into our late thirties early 40s. Not only does this lessen your strength, but you can begin to lose some of your form. Although, we tend to lose muscle mass, our potential to remain strong is never lost due to the fact that our muscle fibers keep their ability to regenerate and are able to get stronger with a stimulus. That stimulus is exercise. Doing exercises that target large muscles groups help to keep the body in tip top form. Our gluteals, that large muscle group we sit on, can benefit from exercise and help improve your shape. This is where time and protein play a big role. The key to getting the results you want is to continue doing these exercises for longer than twelve weeks. In the first 12 weeks of exercising, your gluteals get stronger by improving their efficiency. After this period they start increasing the amount of protein within the muscle to get stronger. Protein is essential for growth and development. It provides the body with energy, and is needed for the manufacture of hormones, antibodies, enzymes, and tissues. It also helps maintain the proper acid-alkali balance in the body. When protein is consumed, the body breaks it down into amino acids, the building blocks of all proteins. This extra protein is what will give you the shape you desire. The best exercise to tone the gluteals are squats and leg raises in a variety of positions. This allows you to locate and work the seven different muscles that are considered the gluteal muscle group. These exercises not only target muscles in your butt, but your thighs, abs and back as well. Do one-three sets of 12-15 repetitions each, two to three times a week. Once these moves becomes easy, progress to the more challenging options. Squats: From a standing position, place your feet hip-distance apart (toes pointing forward). Keep the knees slightly bent, then shift your body weight back into your heels by pushing your buttocks backwards slightly. Tighten your abdominals by pulling your navel to your spine and open your chest so that your shoulder blades are back. Your back is straight and leaning forward in a diagonal line with your hips. Slowly lower your hips and thighs as if you were sitting in a chair, bending both knees to hip level, stopping when the knee bends to about 90-degrees. Your chest should be higher than your waist. Hold for three seconds, then contract your buttocks to return s-l-o-w-l-y to your starting, standing position. Repeat. Be aware that your knees are not past your toes, if they have, push your hips further back. When you're at the lowest point in the squat, make sure that your calves are perpendicular to the floor. If they are slanted, then you are leaning too far forward into your knees then shift your body weight to your heels so that your toes can raise up. Back Leg Lifts Holding on to the wall or a chair. Stand facing the wall or chair, keep your standing leg slightly bent and lift the other leg back behind you. Slowly lift it up behind you until you can't lift it higher. Keep your hips square (level) and facing the wall or chair without lifting the hip. Concentrate the contraction in the gluteals, then slowly lower the leg back to the floor. Repeat. Be aware to squeeze the gluteals on each lift. Keep standing knee slightly bent and working leg that you are lifting behind you, staight. Variations on Back Leg Lifts Variation 1 On your knees, with forearms on the floor in front of you, keep the abdominals tight as you lift on leg up and back behind you. Keep the knee bent as you push the foot up to the ceiling. Squeeze the buttocks then lower the knee back down. Do not touch the floor at the bottom as you repeat the sequence. Finish your reps then repeat on the other leg. Be aware to keep the abdominals tight, the tail bone tucked under and the neck relaxed through out the exercise. Variation 2 Repeat the same exercise but only this time, as you lower the knee back down cross it over the leg that is not working, touching the floor with the working leg. Get a good stretch accross the gluteal muscles, then raise the leg back up and repeat the sequence. Variation 3 in the same starting position, simple lift the knee to the side of your body, squeeze the buttock and repeat the sequence. Make sure to to both legs. It would be ideal to do all three leg lift exercises on ONE SIDE to exhuast the muscles to muscle failure, THEN repeat the entire three variations on the opposite leg. I would suggest this as an intermediate/advanced series. Andrew Pacholyk, LMT, MT-BC, CA Peacefulmind.com Alternative medicine and therapies for healing mind, body & spirit! Quote Link to comment Share on other sites More sharing options...
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