Blame it on Kim Kardashian, although I would like to think people are actually realizing that a high, tight butt is the ultimate sign of a fit, healthy person, but butt enhancement surgeries have claimed the top spot as 2011’s top cosmetic procedure.
Big butts have long been praised by men as a sexy asset, while women have strived for tiny, tight rear ends for years. Now, it seems women are starting to get the message that big butts are in, and are willing to go under the knife to get one. There are two types of big rears, however: the dimply, flat and wide butt that comes with a sedentary lifestyle and high BMI and the round, pert rear that looks awesome in your favorite pair of yoga pants. While surgery may get you the latter by injecting fat into strategic areas, the only way to get a butt you can be proud of is to put in the work.
The glutes are terribly, horribly, outrageously overlooked in most people’s fitness routines. Many think that your butt is the shape it is meant to be, and you just have to deal with it. Not so. Your glutes are completely under your control, and if you want a firm, tight butt, with no crease below your buns and upper thigh, you gotta work for it, and cardio isn’t going to do jack to get any results.
By putting in just a little effort and focusing on the muscles that give you a more shapely backside, you will be shocked how quickly you see your butt lift and round out. While traditional squats and lunges will hit them a bit, really focus on the glutes with these easy to do exercises you can perform anywhere.
Plie Squats: Stand with your feet wider than shoulder width apart, toes pointed outward. Let a dumbbell hang naturally in both hands in front of your body. Bend your knees until your thighs are parallel to the ground. Push through your heels to return to start.
Donkey Kicks: Position yourself on all fours with your wrists under your shoulders and your knees under your hips. Press your right leg up, keeping your knees at a 90 degree angle, until the sole of your foot is facing the ceiling. Return to start. Switch legs after you complete a set.
Hip Abduction: Start in the same position as the Donkey Kicks above. Instead of raising your foot to the ceiling, keep a 90 degree bend in your knee and lift your leg to the side, like a dog peeing on a fire hydrant.
But most importantly, I’m sick of saying, as I’m sure you are sick of hearing, is that a clean diet is going to be the best way to firm up your glutes. Avoiding processed carbohydrates and eating whole food is imparative to getting the butt of your dreams, no matter how hard you work.
January 22nd, 2012