With summer around the corner and short shorts the fashion item of choice, now is the time to get off your behind and start exercising. Kris Abbey, RESCU’s fitness expert, equips you with a never fail fitness plan to tighten those buns, Jessica Biel style.
Why is it that once you hit 35 (give or take a year), your backside takes on a mind (and sometimes a postcode!) all of its own? Where it once sat high and pert, now it sags south and continues to jiggle even after you’ve stopped moving. The answer is simple – you’ve spent too much time sitting on it and not enough time working it.
The Facts
Your derriere comprises three major muscles – gluteus maximus, gluteus medius and gluteus minimus. The gluteus maximus is the largest and most superficial of the three. It is also one of the strongest muscles in your body and makes up a large portion of the shape and appearance of your butt.
The other contributing factor to the shape is the panniculus adiposus, a thick layer of fat deep beneath the skin, the disposition of which is said to be responsible for the ‘saggy butt’ phenomenon. Note to self: if you don’t want to get too broad across the beam, a healthy diet and some form of aerobic activity will keep the panniculus adiposus in check.
The gluteal muscles extend and outwardly rotate your hip, and extend your upper body when you bend over or lift. Put your hand on your butt as you perform any one of these movements and you will feel the muscles doing their job.
Unfortunately, sitting for long periods can lead to these muscles atrophying through constant pressure and disuse. This may be associated with (although not necessarily the cause of) lower back pain and difficulty performing some movements that naturally require the gluteal muscles, such as getting out of a chair or climbing stairs. The good news is that studies have shown that exercise and massage can reverse and prevent atrophy of these muscles.
Exercise and Stretching
Any exercise that works and/or stretches your butt is great, especially lunges, climbing stairs, bicycling, squats, arabesque, aerobics or any exercise that targets your glutes.
Power-lifting exercises such as the squat, dead-lift, leg press, ‘feet in’ squats (chin on chest and stick bum out) and good mornings (bend over with a bar on your shoulders with a light amount of weight) will kick ass, but only do these if you know what you’re doing.
Here are a few easy, effective exercises you can do at home (or in the garden!):
Bum Lifts
1. Lay on your back with one knee bent and the other leg straight out.
2. Squeeze your glutes and lift your bum off the ground, keeping your hips parallel to the floor, then slowly lower. 3 sets of 10 lifts each side.
Straight Leg Raises (prone)
1. Lay on your stomach with hands beneath chest. Legs together and fully extended.
2. Squeeze your glutes and raise your legs off the ground, then slowly lower. 3 sets of 10 lifts.
Donkey Kicks
1. On all fours, arms extended and stomach tight. One knee slightly off the ground, with 90 degree bend and foot flexed.
2. Raise and lower your leg, keeping your knee bent. Squeeze your glutes through the entire range of motion. 3 sets of 10 lifts each side.
Standing Leg Raises
1. Stand tall, using a chair or bar for support.
2. Raise your leg backwards, squeezing your glutes on your working side as you lift, then slowly lower. 3 sets of 10 lifts each side.
Stretch
1. Using a wall or chair for support, slowly squat down on one leg. With your other leg, place your foot just above the knee of the supporting leg.
2. Slowly apply pressure to the bent leg until you feel a gentle stretch in your glute. Hold for 15 to 20 seconds. Repeat, this time trying to squat the supporting leg further to get a deeper stretch. Hold again. 3 sets of 10 stretches each side.
Combine these exercises with some stair climbing, cycling, bush walking, swimming or any form of aerobic activity and a good stretch routine, and you’ll soon be defying gravity with your beautiful behind!
Kris Abbey is the publishing Editor of Better Health and Spa Life Magazines.