Walk Talk Series
Booty Boot Camp
Appreciate Others
Self-esteem isn’t just about self. Looking for the good in others improves how you feel about yourself as well. Today, look for something that you appreciate in 2 other people. If appropriate, find a way to pay them a compliment.
Today’s Walk:
- 30-60 minute walk in the healthy heart zone 50-60% of your maximum heart rate
- Warm up with 5 minutes at a very easy pace
- Find a safe spot with a wall or pole to do a 5 minute easy stretching routine
- Now resume your walk at a comfortable pace
- End with 5 minutes of gentle stretching
Advanced walkers: Same
Exercise: Booty Boot Camp Exercises
Booty Boot Camp
If you feel your “rear view” needs a makeover, the right fitness routine can provide a natural lift. Can you achieve the “perfect” Brazilian beach butt seen on TV? That depends partly on your body type and genetics, but most everyone can shape up to look better in jeans. Ready to get started?
Behind It All: The Gluteal Muscles
The shape of the buttocks is defined by muscles known as the gluteus maximus, gluteus medius, and gluteus minimus (hidden under other muscles), as well as the overlying fat. Walking, running, and climbing all work the glutes. Strength training that targets these muscles can help develop a tighter, more rounded look. Adding a few butt-busting moves to your routine may be enough to see a difference.
Squat and Tone
The squat tops every list of butt-busting exercises. It directly engages the glutes, and you can build bigger musculature by adding hand-held weights. The key is to maintain proper alignment.
Form: Keep feet parallel, shoulder-width apart. Slowly lower hips as if sitting in an invisible chair; then return to standing. Make sure your knees do not push out in front of your toes. Keep your torso tight and back straight.
Forward Lunge
This butt builder also tones the thighs and calves, and it’s a pretty good calorie burner, too.
Form: Feet parallel, hip-distance apart, take one giant step forward. Lower your body slowly, bending both knees, and return to standing. Repeat on the other side. Bend your knees no farther than 90 degrees, front knee stacked directly over your front ankle. Do not rest your back knee on the ground.
Variation: Backward Lunge
When you step backward into a lunge, it works the glutes a little more intensely and adds variety to your workout. Lunges also help promote hip flexibility and proper alignment, which can suffer when people spend long hours sitting at a desk.
Form: Use the same posture as in a forward lunge, but step backward to position the lower leg. Remember not to let the front knee push out in front of your toes.
On the Ball: Leg Lift
Leg lifts done while balancing on an exercise ball will strengthen your shoulders and abs, in addition to your glutes. As you get more fit, try lifting both legs simultaneously for a more challenging, butt-sculpting move.
Form: Keep your abs tight and back flat. Squeeze the gluteal muscles tight as you lift one leg. Just a few inches is fine, especially for beginners. Be careful not to engage the muscles of the lower back.
Floor Work: Bridge
This classic is a surprisingly good workout for the glutes, as well as the hamstrings and hips.
Form: Begin on your back with your knees bent, feet hip-width apart. Slowly peel your spine off the floor from the tailbone, one vertebra at a time, tightening the glutes and hamstrings. Pause when you create a diagonal line from shoulders to knees. Lower slowly, one vertebra at a time.
Floor Work: Side Leg Raises
This move targets the two smaller muscle groups in the buttocks, the gluteus medius and minimus. Raising the leg just a few inches will work these muscles.
Form: Lift the top leg while lying on your side. Keep the hips stacked and the torso still; both knees facing forward. For a variation that works slightly different muscles, you can turn the top leg out from the hip.
Floor Work: Dirty Dog
This butt-building move gained fame in the exercise videos of the 1970s as the “fire hydrant.” It targets two of the muscles groups in the buttocks.
Form: Keep your knees hip-width apart and your hands directly under your shoulders, elbows straight. Gently stiffen the abs and keep your back in a neutral position with no sagging or arching. Slowly draw one knee up. Rotate the hip to bring the leg toward the torso, then away.
Floor Work: Running Plank
In addition to challenging the gluteal muscles, running plank works the shoulders, hips, and core muscles. Do it quickly to burn calories while building muscle.
Form: Engage the abdominal muscles to protect the lower back. Spread your fingers wide to protect the wrists.
Walk the Hills
Walking is a natural, anywhere, no-fuss butt workout. Tackle the hills for maximum gluteal impact — and to burn a few more calories when you’re trying to lose excess body fat. On a treadmill, use a 5% to 7% incline to increase the workout.
Dress Your Assets Down
Complement your workout with the right clothing style. Boot-cut and flared jeans balance out the hips and rear for a slimming effect. Long pant legs create the illusion of longer legs and a smaller booty. And back pockets can create amazing illusions. Just beware of super-long back pockets that can make your behind look flat or saggy, instead of showing off the great contours you earned at the gym.
Slim Your Assets
Targeted exercises alone are not likely to produce a smaller behind, just a firmer one. For a more dramatic change: Watch your diet, burn more calories, and lose weight. That strategy can reduce the fat pad lying over the gluteal muscles, resulting in a tush that’s trimmer and tighter.
