Glute/Butt Lifters & Tighteners
Tuesday, February 17, 2009
We all want a nice firm rear that is tight, round & does not drop "below sea level"!!! Each of us has our own body type. Some of you may have a flat butt & you will definitely have to work harder at building something from that. You will have to push some heavier weight to get past that flat butt gene. Now you will never be a Beyonce, but you can improve what you have there!
Some exercises that will help build and/or tighten the butt are step-ups or bleacher workouts if you are not part of a gym. The Stepmill at the gym is also a great way to not only get some cardio in but work the butt too. Concentrate on stepping that foot down. You can also step every other step, step with a kick back and step every other step with that kick back too. You can also do sidestepping on the Stepmill which will not only work the outer thigh but work the butt too! Of course, we always have squats, various forms of lunges, stiff legged dead lifts, hamstring curls, 45 degree leg press with feet high on the platform and more!
I do a variety of exercises to hit all angles. No matter what I am doing, I am always tightening that tush! I do use the 45 degree leg press with feet high on the platform, I do Smith Machine squats & vary my feet position not only in width but I also move them out a foot or more in front of me too that gives a whole different feel to the move. I do squats with my toes pointed out & feet planted farther than shoulder width apart. I do these on the machines, with dumbbells, weight plates or barbells. I do every kind of lunge under the sun! I do step-ups. I do stiff legged dead lifts with barbells, dumbbells or weight plates along with lying, seated or the exercise ball hamstring curls. I do bridge ups for the butt from the floor, on a exercise ball or even with my feet on a Bosu trainer. In addition, I add plyometrics to my workouts too. Now, I don't do these all in the same workout but these are some of the exercises I choose on leg/butt day. When I was younger, I could build leg muscle very easily so I was careful to pay attention to how much weight I used. Now that I am older, I don't build up as much & my butt "drops" easier so I have been using slightly heavier weights to combat the age thing. Many women don't build fast so experiment with what works for you.
Check out this link from Oxygen Women's Fitness on training & scroll down to some of the leg/butt exercises for more help. As always, get that mind/muscle link going to get the best out of your workout! Oxygen Training Exercises
Some exercises that will help build and/or tighten the butt are step-ups or bleacher workouts if you are not part of a gym. The Stepmill at the gym is also a great way to not only get some cardio in but work the butt too. Concentrate on stepping that foot down. You can also step every other step, step with a kick back and step every other step with that kick back too. You can also do sidestepping on the Stepmill which will not only work the outer thigh but work the butt too! Of course, we always have squats, various forms of lunges, stiff legged dead lifts, hamstring curls, 45 degree leg press with feet high on the platform and more!
I do a variety of exercises to hit all angles. No matter what I am doing, I am always tightening that tush! I do use the 45 degree leg press with feet high on the platform, I do Smith Machine squats & vary my feet position not only in width but I also move them out a foot or more in front of me too that gives a whole different feel to the move. I do squats with my toes pointed out & feet planted farther than shoulder width apart. I do these on the machines, with dumbbells, weight plates or barbells. I do every kind of lunge under the sun! I do step-ups. I do stiff legged dead lifts with barbells, dumbbells or weight plates along with lying, seated or the exercise ball hamstring curls. I do bridge ups for the butt from the floor, on a exercise ball or even with my feet on a Bosu trainer. In addition, I add plyometrics to my workouts too. Now, I don't do these all in the same workout but these are some of the exercises I choose on leg/butt day. When I was younger, I could build leg muscle very easily so I was careful to pay attention to how much weight I used. Now that I am older, I don't build up as much & my butt "drops" easier so I have been using slightly heavier weights to combat the age thing. Many women don't build fast so experiment with what works for you.
Check out this link from Oxygen Women's Fitness on training & scroll down to some of the leg/butt exercises for more help. As always, get that mind/muscle link going to get the best out of your workout! Oxygen Training Exercises
what are bleacher workouts? Thanks in advance.
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Thx for your question. Bleacher workouts are basically just using your local bleachers to work your legs, butt, inner/outer thighs and cardio along with it. Make sure they are stable bleachers & not those very old flimsy ones. I don't want anyone to get hurt! Things you can do: run or walk quickly up & down the bleachers; step-ups on them; step up the bleachers but take every other step; side step up the bleachers; lunge stepping your foot up on to the next step, switching sides after a set of reps or alternate if you prefer. There are lots of things you can do but just be careful & don't fall thru the space between steps if that is the type of bleachers in your area. Push thru the heel & really feel it... that mind muscle link! You can use the stairs in your house too if that works!
By the way. Oxygen Women's Fitness had a special Glute Issue out a while back. If you can't find it, check their website & buy it directly from them. Lots of great exercises to do at home or the gym!!!! The site is on my Favorite Websites list.
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Hi,
sing multi-muscle combination moves, this plan quickly firms up all the notoriously tough-to-tone spots by challenging the maximum number of muscle fibers with every rep. Because they make your body work to stabilize and balance itself, these moves are especially good for strengthening the core muscles in your belly, back, and hips. The payoff is that you'll stand straighter, look slimmer, and feel more confident on the beach or by the pool.
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