Hello Dear One!

OK!  A great butt is always in style, but there seems to be even MORE emphasis on said asset 😉 in the world at large as of late.

A someone who lost the butt she had due to radically changing her workouts last year, & who has since gotten it back – I thought it might be useful to share what created the much appreciated homecoming.  😀

First off, activating your 3 major glute muscles is VERY helpful for enabling them to participate in whatever you’re doing & to not reduce in size due to inadvertent non-usage (don’t fire due to not being used for ages).

Here’s a quick video of a sequence to do ALL the time (before exercise or ANY kind of movement depending on how pressing an issue this is for you).

When you are exercising deliberately modifying the main exercises of squats, deadlifts & lunges would be useful as well.

Squats – turn your toes out vs leaving them parallel
– this activates your gluteus medius instead of your quads
– really aim to sit BACK vs bending your knees a ton to go down
– don’t drop down super low as that will engage more of your legs .
– not an issue if you’re happy to build your legs alongside your glutes, but if you’d rather not – do this.

Deadlifts – do them with straight legs.
– this makes the main hinge of the movement your hips vs your knees = more glute activation
– aim to sit back & feel a stretch in the backs of your legs & butt.
– aim to keep your shins over your ankles & perpendicular to the floor

Lunges – turn the toes on the front foot out (like w the squats), & with the back leg – cross it behind the front leg while stepping back (this is called a CURTSY lunge for this very reason).
– aim to really feel stress/stretch in the hip/glutes of the front leg

Additionally it’s super useful to make a point to direct your weight over your heels (calls on glutes & hamstrings), vs over the balls of your feet (relegates the quads & can lead to more stress in the knees & lower back) doing ANYTHING you’re doing.

Do this while deliberately exercising or just moving about in life (using it will therefore help you NOT lose it).

Sticking your butt out a little will direct your weight back over your heels easily.

Obviously this is great for vanity, but by having a robust rump – you ensure having less stress on the lower back, putting more power & endurance behind a load more movements. & enabling yourself to be more erect with less effort.

YAY!

And if you’d like to learn more about a program that gets more fat OFF your butt, as well as guides you into more modified exercises like these – Fat Burning Mastery might be worth a gander.

To getting you clearer on how the body works, & how to make it work for you.

xo, M