| 31 August 2010
Exercises to strengthen your butt muscles will help you look good in your jeans. This blog post is for those of you that read,"look good in jeans" and are wondering what exercises can I do to accomplish this? We need to start with an assessment first to see what level of strength you currently have in your hip muscles. I would like you to take the following self tests to help determine where you need to start with your glute strengthening.
First, lie on your back with knees bent and feet flat on the ground. Press your hips off of the ground at the same time using your butt muscles only. Do you feel this in your butt, your low back or hamstrings? If you feel this in your butt, try lifting one foot off the ground while bridging your hips up off the ground. Do you still feel it in your glutes or did it move to your hamstrings? If the tension moved to your hamstring when you attempted this, then you need to start with some bridging exercises to activate the muscles. If you were able to lift one foot off the ground while bridging and you still felt it in your glutes then, you are ready for the second test.
The second test is performed standing up in an athletic position with your feet shoulder width apart and a chair behind you. Stand far enough away where you can sit back and reach the chair with your butt. The test is to perform a squat maneuver. Attempt to sit back to where your butt touches the chair and be able to do this with control. Do not fall into the chair. If you are able to do this correctly, then you can remove the chair and attempt the same squat but lower yourself until your hips are as low as your knees. The key here is to keep your knees behind your toes when looking from the side and your knees lined up with your feet when looking from the front.
The third test is the lunge. Assume a position with your feet shoulder width apart and step forward with one leg bending the knee as soon as the foot lands keeping your knee behind your toes and then return to the standing position. Did you have to use your lower back to help you or were you able to stabilize with the glutes and push back with only your but muscles?
If you passed all these tests, chances are you already look good in your jeans. If you failed the first test, start with bridging, 2 sets of 8 holding for 5 seconds at the top, When you have mastered this, usually three weeks, start crossing one leg over the other while bridging. This is essentially a single leg bridge. At this point add in the chair squat. 2 sets of 8 with a 5 second pause at the bottom, not resting on the chair. You are now six weeks into your training and you can add in a lunge. Start with a step back lunge first, where you step backwards instead of forwards to start. 2 sets 10 reps with 5 second hold at the bottom. Lastly after eight weeks, now you are ready to perform front lunges 2 sets of 10 with 5 second hold at the bottom.
For more information on strengthening your butt and looking better in your jeans, contact Leciana at 949-631-4656
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