Better Butt Workout from Your San Jose Personal Trainer
Posted by Brett Riesenhuber on Wed, Oct 26, 2011 @ 12:09 PM
The truth is that you are always kicking it, working it off, and checking it out, so why not get your butt the way you want it? Well ladies of San Jose, this is just for you, a better butt workout that will help tone, firm, tighten, and lift your butt.
Pretty much all day long you are doing one of 2 things with your butt: your butt is either being used actively OR you are just sitting on it, in which case you are still using it for something!
So why is it so hard to get the butt to look the way you want it?
Simple, you don't have the Better Butt Workout from your San Jose Personal Trainer...So let's fix that right here!
Your butt is actually the glute muscles and they are used for activities like standing up, sitting down, extending the leg behind you, and stabilizing the body. The great thing about the glutes (butt) is that is is a really big muscle group and the big muscle groups burn the most calories, so working it in a great butt workout will have massive effects on your metabolism.
Beyond the size of the glutes (butt muscles) there are serious supporting muscles which also are quite large and have a large effect on the metabolism: the muscles of the hamstrings (back of the legs) and quads (front of the legs).
So most leg movements will work hard to crank up the metabolism, burn calories, and results in a toned butt.
Better Butt Workout
Follow through the exercise routine keeping rests to the time span shown, and you will have one serious butt workout and a better all round butt.
Warm-up:
- 5 Minutes of medium paced cardio using the legs AND arms
- 4 Minutes on the Foam Roller to loosen up the butt and legs
- 2 Minutes of light stretching of the 3 primary muscles: butt, hamstrings, quads
Workout:
We are going to do a repetition based workout here with minimal rest breaks between each
set and do the exercises in a circuit fashion. So each exercise should be performed for 12-15 repetitions, followed by a 30 second break, and then move to the next exercise, and repeat the circuit 2-3 times depending on your fitness level.
Weights are optional for the Better Butt Workout, but should be used once your form is perfect and you can still perform all the repetitions in all the sets of the circuit without difficulty.
- Dumbbell Squat
- Stability Ball Hip Raise Leg Curl
- Step Up with Leg Extension & Butt Squeeze
- Forward Tapping Lunge
- Stability Ball Hyper Extensions
- Squat Jumps
- 1 Leg Hip Raises (each side)
Simple exercise descriptions:
NOTE: Every exercise - Keep your abs tight like you are going to get hit in the stomach, chest up, shoulders back, and only look down if the exercise required it (tapping lunge).
Dumbbell Squat: Hold a medium weight dumbbell in each hand beside your body, lower your butt and upper legs down until parallel to the ground while inhaling and sticking your butt out behind you, pause for a second and stand back up while exhaling. Repeat. Do not let your knees extend beyond your toes.
Stability Ball Hip Raise Leg Curl: Lay on back with heels on stability ball, lift butt off the ground, bend knees and pull toward body, pause, and extend back to starting position. Repeat.
Step Up with Leg Extension & Butt Squeeze: Alternating legs, step up onto a bench or step with one leg, extend other leg straight back behind you and squeeze butt muscles, pause, slowly lower back to ground. Repeat with other leg. Repeat repetitions with each leg.
Forward Tapping Lunge: Hold light dumbbells at one end, step forward with one leg, bend both knees while reaching down to touch the dumbbell to the ground in front of your forward foot, return to starting position. Repeat on other leg. Repeat repetitions with each leg. Do not let front knee go beyond toes.
Stability Ball Hyper Extensions: Anchor feet while laying on stomach on stability ball, hands behind head, lift upper body as high as possible, squeeze butt, hold for 1 second, return to starting position, repeat.
Squat Jumps: Same as the Dumbbell Squat, except without the dumbbells, and add an explosive jump straight up. Repeat.
1 Leg Hip Raises (each side): Lie on ground with both legs straight, bend one leg and place foot flat on ground beside knee of the other leg, press off the heel of the bent leg and drive the hips and straight leg into the air, hold for 1 second, and lower to the ground. Repeat on one leg until all repetitions are completed.
Try this out, building up in volume for 4-6 weeks, and watch your butt get firm and tone!
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*Note that you should always consult your physician prior to starting any exercise program.