Summer has arrived…officially. And it has brought with it some scorching temperatures already. The shorts, skirts and bathing suits have come out of hiding and by that token, so has your butt! With more attention on your rear end at this time of year, it’s best that you get it looking great.
Last week I posted Part One of this article where I let you in on a fantastic glute workout that you can do from your own home. As Emeril says, “Let’s kick it up a notch” and give you a more intense workout for your booty to be done in the gym.
Let’s Get Started
You will need to do a proper warm up prior to this workout. It’s safe to say that this is a necessity for any workout that you are about to embark upon. Your joints and your muscles need to be properly warmed up in order to enjoy a safe workout. This can be accomplished by stepping onto a piece of equipment at the gym like a treadmill or bike and moving at a moderate pace for 5 minutes.
Stretching
Normally, I am definitely not an advocate of stretching prior to exercise because this can weaken the muscles and therefore the joints before using them. But there are times when stretching becomes a useful tool before exercise. Because we are focusing on the gluteal muscles, we want to make sure that we are effectively targeting them. If we stretch some of the opposing muscle groups to the glutes, then we are actually taking them out of play by weakening them which will allow us to properly hone in on the glutes.
Stretch #1 - Hip Flexor Stretch
As seen in the picture above you are to place one foot forward on your mat. Your back should remain completely straight. Gently shift your weight forward on your front leg until you feel a stretch in the front of your leg (near your hip) that is behind you.Hold this stretch for 30 seconds and repeat on the opposite leg.
Stretch #2 - Piriformis Stretch
As shown, this stretch is to be performed on your hands and knees. From that position move your right hand out to the side and place your right foot over your left foot almost as if you are holding it there. Shift your hip to the right while maintaining your position. You should be able to feel a stretch in the side of your butt. Once you feel this, hold the stretch for 30 seconds and repeat on the other side (left hand out, left foot over right foot).
The “Nitty Gritty”
1. Glute Alphabet
On your hands and knees, raise one leg straight out behind you. With this foot begin writing the alphabet in the air starting with the letter “A” and try to work your way to the end of the alphabet. By the time you get half way through the alphabet your glutes should be on fire. You’ll probably notice that your hand… errr… footwriting is about as uncoordinated as a 2 year olds, but this won’t change the effectiveness of the exercise. Perform the alphabet with each leg and then take a 1 minute rest. You will be doing this exercise 1 more time. The breakdown will look like this:
Entire alphabet per leg - 1 minute rest
Entire alphabet per leg - 1 minute rest
2. Step Ups
This exercise is a lot tougher than it appears. This is not just simply stepping up onto a bench. The trick is to actually utilize the muscles in your legs and your glutes effectively. In order to accomplish this you must position yourself standing fairly close to a bench. Place one foot on the bench (usually starting with your weaker leg) in the center of the bench. At this point I would like for you to curl both sets of toes UP into your shoes. This will allow the proper muscles to do the work throughout the exercise and it will limit you from “pushing off” with your toes. Slowly step up onto the bench. This should be difficult so really focus on this movement. Do not bounce at the bottom. Come back down with the opposite leg and and perform a repetition with this side. Continue to alternate legs.
Perform 8-10 repetitions of this and then take a 1 minute rest. You will be doing this exercise 2 more times. The breakdown will look like this:
8-10 repetitions per leg - 1 minute rest
8-10 repetitions per leg - 1 minute rest
8-10 repetitions per leg - 1 minute rest
3. Single Leg Romanian Deadlift Off Box
To perform this movement you’ll need to place two dumbbells on a low box (about 8″) or aerobic step. From here you’ll bend forward at the hip bringing one leg straight out behind you in line with your body. (It helps to think of a broomstick running from the foot to the back or your head all the way to the ankle.)
From this position, slightly bend the planted leg and grasp the dumbbells. Stand up by strongly contracting the glutes and then drive the hips back as you lower to the starting position to avoid falling forward. Make sure the dumbbells come to a complete stop on the box between reps.
The trailing leg and the body should move as one unit. Personally, I like to think of those drinking bird toys that you can attach to the side of a glass. Balance will be difficult at first, but over the course of a few weeks this movement should become much easier and your weights should increase dramatically.
Perform 8 repetitions per leg of this and then take a 1 minute rest. You will be doing this exercise 2 more times. The breakdown will look like this:
8 repetitions per leg - 1 minute rest
8 repetitions per leg - 1 minute rest
8 repetitions per leg - 1 minute rest
4. Cable Pull Through - Bent Knee Variation
Your final exercise in this workout is also a tough one that will finish off your glutes. Good form is very important for this one. As a word of warning, you may feel silly doing this one in the gym but I guarantee that this is one of the best glute exercises known. The “potential humiliation” is worth it!
In order to perform this exercise you’ll need to set up at a cable pulley. You’ll want to use the rope attachment at the lowest setting on the pully. For females, start with 40-50lbs as a warm up and for males 60-70lbs. You will be able to adjust the weight as necessary but it is not unusual for women to be pulling 70-80lbs and men over 90lbs. While getting comfortable with this exercise, use lower weights until you are ready to move up.
To begin, straddle the rope, pick it up in between your legs with both hands and walk out a few feet in front of you. Position your legs wide apart. Lean forward (almost on your toes) while keeping your back perfectly straight and your head forward. Push your hips way back, slightly bend your knees and return to the start position (leaning forward) by squeezing your glutes together. Pretend you are pinching pennies with your butt cheeks.
You should feel this in your glutes and not your lower back. If you feel this in your lower back make sure that your form is correct and that you are leaning forward enough. The object is to have enough weight on the cable to allow you to lean forward. Feeling as if you are going to fall backward is normal for this exercise. Your back should be straight.
Perform 10 repetitions of this and then take a 1 minute rest. You will be doing this exercise 2 more times. The breakdown will look like this:
With the exercise portion complete, make sure you cool down with some stretching and some light cardio to finish up your workout. Yes, your butt will be sore the next day but the ultimate pay off is worth the temporary pain! Feeling confident walking on the beach in that cute bikini is a much better feeling!
Well…ten weeks has come and gone and it is finally time to report on the final results of this fitness makeover. Check out this week’s update to hear how Mark Clem made out with his goals and to find out why this week is of particular importance to him.
‘Tis the season for fun in the sun, beach holidays and let’s face it, much less clothing. If you are like the majority of people out there then this thought can scare you silly and have you covering up in the 30+ degree heat. Have no fear, the booty blaster workout is here!
In part one of this article I will be revealing a workout that you can do from the comfort of your own home that will have you getting your buns in motion. And they may end up looking good while doing it. The focus (if you haven’t already gotten the picture) is your behind. Yep, your butt. The object of this workout is to tighten up your derriere so that you can wear that bathing suit proudly without the wrap around it. Ladies, you know what I’m talking about here. Men, do not stop reading as women do love to see a great hiney on a man too!
What You Will Need
As in any home workout, you will need some space. You will need a mat or a thick towel or blanket and you will also require the use of a bench, chair, or couch.
Let’s Get Started
You will need to do a proper warm up prior to this workout. It’s safe to say that this is a necessity for any workout that you are about to embark upon. Your joints and your muscles need to be properly warmed up in order to enjoy a safe workout. This can be accomplished at home if you own exercise equipment like a treadmill or a stationary bike. If you do not have access to these then simply jogging in place or even using a skipping rope for approximately 5 minutes will do the trick.
Streching
Normally, I am definitely not an advocate of stretching prior to exercise because this can weaken the muscles and therefore the joints before using them. But there are times when stretching becomes a useful tool before exercise. Because we are focusing on the gluteal muscles, we want to make sure that we are effectively targeting them. If we stretch some of the opposing muscle groups to the glutes, then we are actually taking them out of play by weakening them which will allow us to properly hone in on the glutes.
Stretch #1 - Hip Flexor Stretch
As seen in the picture above you are to place one foot forward on your mat. Your back should remain completely straight. Gently shift your weight forward on your front leg until you feel a stretch in the front of your trailing leg (near your hip). Hold this stretch for 30 seconds and repeat on the opposite leg.
Stretch #2 - Piriformis Stretch
As shown, this stretch is to be performed on your hands and knees. From that position move your right hand out to the side and place your right foot over your left foot almost as if you are holding it there. Shift your hip to the right while maintaining your position. You should be able to feel a stretch in the side of your butt. Once you feel this, hold the stretch for 30 seconds and repeat on the other side (left hand out, left foot over right foot).
The “Nitty Gritty”
1. Glute Bridge
Lying down on your mat on your back you are to position yourself so that your knees are up and your feet are touching the floor. From this position you are going to extend your hips by lifting your butt off of the mat, squeezing your glutes and coming back down to the mat.
It is important to note that when this is done properly you will feel this movement only in your glutes and not in your hamstrings (the back of your legs). In order to accomplish this more effectively, I want you to imagine pushing your feet out while performing this movement. They will not move and are not supposed to, but this can sometimes do the trick in correcting the exercise.
Perform 12 repetitions of this and then take a 1 minute rest. You will be doing this exercise 2 more times. The breakdown will look like this:
This exercise is performed on your hands and knees. Keeping your head in a neutral position your are to slowly lift one leg directly out to the side. Your body should not twist with this movement so your back should remain straight. Only lift your leg as far as it will go while remaining in good posture. Bring it back down and repeat. Do this 12 times and then switch to the opposite leg. If done correctly, your glutes should be burning right about now.
Perform 12 repetitions of this and then take a 1 minute rest. You will be doing this exercise 2 more times. The breakdown will look like this:
This exercise is great for isolating the glute if done correctly. Sitting on your knees on the mat slide one leg straight out behind you. Place your hands crossed in front of you on your shoulders. Slowly lower yourself to the ground so that your elbows touch the mat and come back up to the top. Your lower body should remain in place. Repeat this 12 times and then switch to the opposite side.
Perform 12 repetitions of this and then take a 1 minute rest. You will be doing this exercise 2 more times. The breakdown will look like this:
Now that your glutes are “on fire” we have moved to the toughest exercise yet to finish off the workout. This one is a little bit different than the above exercises in that this one actually utilizes all of your leg muscles as well in order to perform it. So you will feel this in your thighs. That said, it is a highly effective exercise in targeting and building those glutes so you definitely do not want to forget this one. And something tells me you won’t!
In order to perform this exercise you’ll need that bench, chair, or couch in order for you to place your foot on. Standing a few feet in front of that object you are to rest your trailing foot on the object behind you. Place your hands on your hips and slowly descend down until your back knee almost touches the floor and rise back up to the start position. Your back should remain completely straight and you will need to focus on that. As well, your hands should remain on your hips and not be touching your leg. Repeat this 12 times (if you can make it) and then switch legs and do the same with that one. It is normal to feel off balance so this exercise requires much focus.
Perform 12 repetitions of this and then take a 1 minute rest. You will be doing this exercise 2 more times. The breakdown will look like this:
There you have it! If you have performed this workout correctly and throughly then you are probably cursing my name right about now. But I will not be offended because if you keep this up then you will be praising my name while walking the beach in that cute bikini!
Stay tuned next week for Part 2 where I describe even more exercises that can be done in the gym in order to shape that booty!
This week Mark hit his weight loss goal a week early, but it seems that the workout gods have decided to throw a monkey wrench into our plans. During his warm ups he pulled a muscle in his thigh. Find out what we did to deal with this simple occurance that might have sent some fitness plans right off the rails.
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