Dreaming of the perfect butt is easy but obtaining it may prove to be difficult as it will require immense effort to keep up a daily exercise routine to deliver that derriere.
More than 20 years ago, Sir Mix-a-lot wrote his ode to women considered “bootilicius” and today we are still fixated with keeping it firm and shapely. So if you lost out on the gift, there are several exercises one can take up to give you that extra push or shape. The Lounge took it upon itself to share a few techniques that will have people turning their heads whilst wondering how anyone could have such an amazing behind as you walk past them.
These exercise techniques can easily be done in the comfort of your own home, unless you want to go out there to turn a few heads.
Speaking to Sweat Fitness, Co-founder and Trainer, Emily Kandanga who recently also walked away with the award for Favourite Fitness Personality at the 2018 Simply You Magazine Lifestyle and Fashion Awards, she highlights that in order to grow ones gluteus one has to take pride in seriously learning about the anatomy of the gluteal muscles. The gluteal muscles are a group of three muscles which make up the buttocks; the gluteus maximus, gluteus medius and gluteus minimus.
The Gluteus maximus is the largest and the most superficial muscle of the bunch. This is the muscle that you can really see in nice, toned butts and is responsible for movement of the hip and thigh. The Gluteus Medius muscle is located on the outer surface of one’s pelvic region. This muscle comprises part the hips and is partially covered by the gluteus maximus muscle.
While the Gluteus Minimus muscle is the smallest of the bunch, located beneath the Gluteus medius; this muscle is also known as part of your hip. It stabilizes ones hips, rotates the thigh inward, and also abducts the hips.
Taking time out to understand ones buttocks, Emily noted that it may not be a glamorous but it is essential if one wants to make changes to the appearance of their butt naturally.
“Knowing exactly which muscles help shape your butt will help you target the areas you are not happy with. Learning about the different gluteal muscles can also help improve the effectiveness of your workouts.”
Emily shares a few techniques such as the
Stand with your feet wider than hip-width apart, toes slightly turned out, holding a weight in front of your chest.
Squat down as low as you can, keeping your heels on the ground and your back straight.
Press back up to standing. That’s one rep
Stand upright and hold a barbell in front of your body at thigh height
Place a slight bend in your knees, maintain a flat back, bend at the waist, and slowly slide the weight along the front of your legs until it reaches your shins
Hold the stretch for 1s, powerfully contract your butt, and accelerate back up to starting position
Lie on your back with your knees bent so that your feet are flat on the ground.
Press up through the feet to go into a “bridge” so that your bodyweight rests in your feet and shoulders
Hold the position at the top for about 3 seconds, then return back to starting
The backs of thighs (hamstrings) and glutes are the main targets during the bridge, while you will feel the leg extension in your quadriceps
Stand with dumbbells grasped to your sides
Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench
Step down with second leg by flexing hip and knee of first leg
Return to original standing position by placing foot of first leg to floor
Repeat first step with opposite leg alternating first steps between legs
Stand with your feet and knees together
Take a large step with your right foot to the right side and lunge toward the floor
Make sure your right knee does not extend past your toes and keep your left leg relatively straight
Push off through your right foot to return to the start to complete one
Repeat with other leg
Laying Side Leg Raises:
Lie on your right side on top of a mat
Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip
Slowly lift the left leg into the air, keeping it straight during the exercise
Slowly lower your left leg. Complete the set then repeat with the other leg
Place your body on an all-fours position. Elbows should be slightly bent
Back should be parallel to the ground, not arched or swayed downward
Keeping the kneeling position raise left leg out to the side, parallel to the ground Maintain for a second and slowly return to the initial position
Repeat movement with same leg until set is finished. Repeat the exercise using the right leg
Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
Return to start position to complete one rep.
Do 20 on each side, three times.