Shaping your behind at home (Exercise and Classes in General)

Member Name: Shorrtybearr

Product:	Exercise and Classes in General
Date:	13/05/09 (11 review reads)
Rating:

Advantages: Easy to preform, inexpensive with great rewards

Disadvantages: Needs consistency

Building the perfect ass is not easy, its not one magic exercise that'll turn that Shrek into something photo worthy. But anything worth having is worth working hard for right?

If you are a large person then its imperative that you follow a strict exercise plan first, there is no single way to target body parts for fat loss.

Right, now that that's out the way we can start.

The main muscles in the buttocks are the Gluteus maximus, Gluteus medius and the Gluteus minimus but the only one we need concern ourselves with aesthetics is the Gluteus Maximus as it makes up the bulk of the buttocks,

Did you know: the Gluteus Maximus is the heaviest and most coarsely fibred muscle in the body?

Before exercising this muscle its important to preform some stretches, stretches are easy to do if you understand the anatomy, action, origin and insertion of any given muscle. To stretch this muscle its best to lay on your back with your legs straight, then raise your knee to the opposing shoulder, hold for a few seconds and lower. Repeat the steps for opposite leg. A total of 10-15 stretches per leg is a great place to start.

If this stretching exercise is too demanding then there are other alternatives such as a variation where the ankle of the leg being stretched is rested on the opposing knee and is gently pulled into the chest area. If this is again too demanding then a simple search on Google.com for "glute stretch" will give you the necessary information and freedom to choose which is most suitable.

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Now onto the exercises.

Squat:

The first and one of the most effective workout for the glutes is the Squat. Some people use body weight only for this exercise (no added weight) some people choose to rest a dumbell on their shoulders (front and back) and some choose to use the squat machines at the gym.

The squat itself is an amazing exercise, its uses nearly the entire muscular system and also works the cardiovascular system.

Bodyweight only:

1: Stand straight with your lower back slightly arched, breath deeply to create a "block" (explained below)
2: Raise your arms in front of you (or cross them in a folding fashion resting just below your chin and on each shoulder), keep your head up and eyes forward.
3: Both feet should be parallel to each other with the toes pointing slightly outward, shoulder width apart.
4:Bend forward from the hips and lower yourself until the thighs are horizontal to the floor (feels like sticking your butt out)
5: Raise yourself to the original position exhaling at the end of the movement.

If you are using weights I would recommend working within your limits, its not a good idea to work to failure when squatting, it can be very dangerous

When performing squats its important that your back is kept straight and that the lean is from the hips. Please to not arch your back, its a quick way to a disc herniation. Creating a "block" will help you maintain proper form. (a block is when you expand and hold the chest with a deep breath to support the rib cage, contract the core abdominal muscles to support the torso and arch the lower back sustain the spin)

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Lunges:

Another wonder exercise, the lung is a great exercise for the glutes and legs in general.

As with the squat people often use weights to make things harder, but like the squat it can be done with just the bodyweight only.
You will feel the burn with this exercise if you've never worked these muscles before, its will work the glutes and thighs (quadriceps) very well.

Bodyweight only:

1: inhale and create a "block" (especially if your working with weights), try to keep the trunk as straight as possible.
2: Lung forward until your front thigh is horizontal with the floor, your other knee should be almost touching the floor at this point.
3: Exhale and return to original position.

The shorter the lung step the more it works the quadriceps, the longer the more it works the gluteus maximus.
It sometimes requires good balance so if working with weights try to use light ones first.

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Stiff-leg Deadlift:

The stiff-legged deadlift is a good exercise but is very easy to get wrong, its a nice workout to the glutes and a great workout to the hamstring.
Its important to keep a straight back and avoid bouncing at the end of each rep. It can be done with bodyweight only but is much more effective with a barbell.

With Barbell:

1: Inhale and create a block, bend forward at the waist with the chest forward and the legs as straight as possible.
2: Grip the bar with an overhand grip and keeping the arms relaxed stand up straight through the hips whilst keeping the core muscles tight.
3: Exhale as you reach your starting position
4: Bend forward through the hips (keeping your back straight) and return the bar to within an inch of the floor. That's one rep.

When exercising without weights its pretty much the same motion, you will probably feel the erector muscles of the back before you feel the glutes being worked though.

To increase the intensity try standing on a box so the feet are higher than the barbell.

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Floor Hip Extensions:

A popular amongst group classes, its easy and effectiveness make it a great addition.

1: Kneel on one leg, bringing the other to the chest whilst leaning on the elbows.
2: Extend the bent leg backwards, driving the ankle up until you have complete hip extension.
3: Hold for a few seconds, keeping the muscles contracted and return.

Using ankle weights can increase the intensity.

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Bridging:

Bridging is another quick an easy exercise to preform and is again for that reason popular amongst group classes. Great for the hips, glutes and hamstring.

1: Lay on your back, with hands flat on the ground, knees bent.
2: Inhale and lift the buttocks off the ground pushing through the feet.
3: Maintain the position and keep the muscles contracted.
4: Lower your pelvis to the floor without your buttocks touching the ground.

A variation of this is to use a bench, you can limit the range of movement by not lowing the pelvis as far and create a burn.

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Floor Hip Abduction:

Another easy exercise to preform, great for the hips.

1: Lie on your side and support your head with your hand
2: Raise your leg laterally, no more than 70 degrees, make sure to keep the knee straight
3: Lower your leg to the starting position and repeat.

Extending the leg out in front of you or behind you will work different muscles in and around the hip.

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Frog Squats:

Another excellent bodyweight exercise. This is an easy exercise to preform and requires no equipment so its ideal for people who are just starting out.

Its a little difficult to describe so a quick look on google.com should lead you to a perfect video on youtube that should be all you need.

One last thing I forgot to mention was the stepping machines, the stepping motion in general is a great way to exercise the glutes. Lateral trainers I'm not so fond of but a simple box if of sufficient height should be enough to give you a good workout. Some actual steps would be great.

Well that's it, another quick article/review on exercising.

Take care,

SB

Summary: Work hard and vary the exercises as you get better and you'll have the perfect ass in no time.