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PERSONAL TRAINING Summer New Rears Resolution #3

PERSONAL TRAINING Summer New Rears Resolution #3

Blake Beckcom

By following April and May New Rears Resolution Parts 1 and 2, you are now 8 weeks or so ahead of the curve to tighten your toosh to bring in the summer with a tighter toner look in the back side. Last month’s installment tackled “My Buns are Too Saggy” where we employed the Hyperextension with leg curl; the Donkey Kick; the Side Lying Bicycle, and the Couch Bridge. Those movements combined with the 3 additional exercises we demonstrated in our Part 1 segment for big bun reducing, should be giving you noticeable differences in the gluteus area. Now we attack our last area of booty challenge: ”My buns are too flat” to “round out” your New Rears Resolution summer reveal. It is time to show off your hard work with confidence. You have now tackled the 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;” In order to de-flatten and build a shapely booty, you'll need to head to the gym for this final round of shaping. The following 4 booty-building exercises will give your bum a serious shape-changing workout. Booty-Building Exercise #1: Dumbbell Squat Place your feet slightly wider than shoulder width apart, with toes pointed straight ahead. Hold a dumbbell in each hand at your sides. Inhale as you squat down, keeping your back straight and tummy pulled in, as you lower your upper leg to near parallel with the floor. Exhale as you press up through your entire foot surface with equal pressure on the toe and heel to return to the standing position. Do 15 repetitions. Booty-Building Exercise #2: Dumbbell Lunge Stand with feet together and a dumbbell in each hand at your sides. Inhale as you step (lunge) forward, keeping your lunging knee directly over your ankle. Exhale as you push off with your lunging heel, and return to the starting position. Take your time here, this is not a race. You need to “feel” the movement. Do 15 repetitions and repeat on the other leg. Booty-Building Exercise #3: Straight-legged Deadlift Stand with feet shoulder width apart, a dumbbell in each hand with palms facing your thighs. Inhale as you bend forward at the hips, keeping your back flat, and legs relatively straight. Lower the dumbbells down until you feel a pull in your hamstrings. Keep the dumbbells close to your legs and as you exhale to return to the start position, focus on contracting your glutes and driving your pelvis forward. This movement, as with most, is all about “feel”. You must feel your glutes contract as you push through your heels to maximize results. Do 15 repetitions. Booty-Building Exercise #4: Dumbbell Sumo Squat Stand with feet significantly outside of your shoulders, toes pointed at 10am and 2pm respectively. A wider foot width allows you to drop your hips deeper in this motion. The goal is to squat to a level where your upper thigh is parallel or slightly below parallel to the floor. Depth of squat matters here. Let’s now take a single dumbbell that would equal the combined weight used in either the Dumbbell Lunge or Dumbbell Squat. Hold this single dumbbell in front of you with arms extended toward the floor gripping the dumbbell with both hands on one head of the dumbbell. Inhale as you sink your hips to parallel to the floor. As you ascend, place all of the pressure on your heels to direct the force to your glutes as you exhale. Portion size, frequency and quality of food choices are key, as well as starting your day with a quality breakfast. You can not out train bad nutritional choices, no matter how hard you work at shaping your toosh. Eating healthy; light and often are key. For professional guidance call Fitness Together at 619 794 0014. Follow our blog at BetterBodySanDiego.com