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Exercise: Butt Busters

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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!

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