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‘Butt’ we continue to struggle

Sunday, April 9 2017

When it comes to physique a woman’s butt is an important asset. The butt, scienti_ cally known as the Gluteus Maximus and Gluteus Minimus, is not often easily contained and continues to be a force with which to be reckoned. But why is this part of the body so difficult to perfect? We often see images of women with what can be considered perfect butts and we wonder how they manage to keep them looking so perfectly smooth, perfectly rounded and perfectly perky.

The reality is, retouching software like Photoshop is like a magic wand for perfection. The same wand also creates insecurities in women and unrealistic expectations in men.

The reality is if we don’t workout, especially once we have passed the age of 25, the muscles in our glutes will lose their _ rmness. The unwanted tenant, fat, quickly moves in carrying lots of luggage, causing the butt to feel super soft and terribly jiggly. The only natural _ x, apart from dieting, is exercise. There are a number of exercises that are designed to target this problem area. The following are very effective.

1: Hip-lift progression This exercise relieves tension in the lower back and work your butt at the same time. (A cushy mat will keep your tailbone from crying afterward.) • Lie on your back with your arms at your sides, your knees bent and your feet on the _ oor.

• Lift your hips toward the ceiling. Hold for one count, then lower back down.

• Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.

• To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about _ ve seconds.

• Keeping your hips up, place your foot back on the _ oor and then lower your hips.

• Repeat this exercise for 30 seconds, switch sides and do the move for another 30 seconds on the other leg.

2: Toe taps The lower, looser part of the butt takes a beating from this move, thankfully.

• Lie on the fl oor with your arms on your sides.

• Lift your feet, bending both knees to 90 degrees so your thighs are perpendicular to the _ oor.

• Now slowly and quietly tap your left toes to the _ oor, then your right.

• Alternate tapping feet for one minute.

• If you feel any lower back pain, don’t bring your toes all the way down.

3: Dumbbell squats A simple yet powerful move. Over time, you can increase repetitions and dumbbell weight to increase difficulty.

• Start with your feet shoulder-width apart and eight to ten-pound dumbbells by your thighs.

• Squat down as if you were going to sit in a chair, keeping your weight over your heels.

• Squeeze your glutes as you return to the start position.

• Do 15-20 reps.

• As you continue, keep the weight in your heels, making sure your knees do not pass forward of your toes.

• For a bigger challenge, try it without the weights, jump explosively, and land in the squat position.

4: Explosive lunges This move provides remarkable stretch through the glutes while testing balance, coordination and patience.

• Stand with your feet together and your hands on your hips.

• Then lunge forward with your right leg.

• Jump up, switch legs in mid-air, and land with your left leg in a forward lunge.

• Continue these explosive lunges, alternating sides, for one minute.

• Keep your fi sts up in front of your chin and push off the _ oor with both feet. Your front knee should be bent 90 degrees and align over your ankle.

These four exercises, if coupled with a good cardio workout and diet should ensure that you take the jiggle off your butt.



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