By following last months New Rears Resolution Part 1 you are 4 weeks or so ahead of the curve on the toosh tightening plan to bring in the summer with a tighter toner look in the back side. Last month’s installment tackled “My Buns are Too Big” where we lauded the value of the Elliptical for “streamlining”; running as a “tightener” and swimming for the added value of “calorie burn”.
We are attacking the most prevalent problem areas brought up when talking about our backside:
1) “My buns are too big;” 2) “My buns are too saggy;” 3) “My buns are too flat;”
Let’s tackle “My buns are too saggy” next.
The solution to a saggy bottom is to target your glutes and your hamstrings. Try the following 4 bun lifting exercises at home, as these require no equipment.
Bun Lifter #1: Hyperextension with leg curl
Lie facedown on the floor with your arms extended above your head and knees together. Bend your knees and curl your heels toward your glutes, contracting your glutes. Lower your feet back toward the floor, raise your chest and shoulders up and hold for one count before returning to the start position. Always remember to seek out the “feel” of your glutes contracting. You should feel this in your hamstrings as well. Do 15 repetitions.
Bun Lifter #2: Donkey Kick
Get into a plank position with hands directly under your shoulders and feet spaced shoulder width apart on your knees. Contract your core, lift your left leg with flexed foot, then raise your heel up in a quick motion skyward contracting your left glute for 15 reps. Be sure and “feel” the contraction phase. Your left hamstring should get a nice burn here as well. Keep your core contracted throughout the exercise and back flat. Repeat with right leg.
Bun Lifter #3: Side-lying bicycle
Lie on your right side with your elbow directly under your shoulder and legs stacked on top of each other. Bend your right knee back slightly. Lift your left leg about 6 inches, then draw if forward to a 90 degree angle, keeping your foot flexed. Swing your leg back, pointing your toe and extending your lower back as you contract your left glute. Feel the contraction as you do 15 repetitions and then repeat with right leg.
Bun Lifter #4: Couch Bridge
Lie on the floor with your feet shoulder width apart on stabilized chair or couch. Your head, neck and shoulder blades are supported by the floor. As the soles of your feet press downward through the heels, on the couch or chair, raise your hips to create an imaginary straight line between your knees, hips and shoulders. During the lifting process squeeze your glutes as hard as you can and you’ll also feel your hamstrings ignite too. That’s a good thing. Do 20 repetitions
With all this bun targeting let’s not lose sight of nutrition as you can not out exercise bad food choices. Since you are moving more, you are probably hungrier.
Portion size, frequency and quality are key, as well as starting your day with a quality breakfast. With the big bun and saggy bun work in hand, next month we move on to the “My buns are too flat” attack to round out your summer New Rears Resolution. For a jumpstart call Fitness Together at 619 794 0014.