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Jordan Cieciwa

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Exercises to Give You "That Butt"

Posted: 05/07/2013 11:21 am

As a male in the fitness industry I am not sure how I feel when a new female client comes to me and says "I want a butt like..." and you can fill in the blank.

Every woman seems to have a goal in mind for their backside, and it usually has something to do with lifting and toning. I frankly find it strange that girls check each other out so much and get mad at boys for doing the same. I guess it boils down to the values of the situation. In any case, our attention seems to be caught by the same factors. Toned and lifted.


The two secrets that get missed when talking about assets to remember are locked away in the anatomy of the whole situation.

How do we actually defy gravity? The answer is in the posture. Keep in mind, a gravity-defying chest has the same principals as a gravity-defying booty, it's all in how you present it.

As we age, sit at a desk, stop engaging our core to watch TV, or become inactive, our posture muscles are the first things to give up and go home. If you want your booty to pop like J.Lo from her fly girl days, you have to engage your core, and focus on your posture. When you stand and bring your pelvis to neutral, something magical happens. Your muscles align (glutes included), and just like the stars on a perfect night, the view can be breathtaking. Standing and engaging your postural muscles has a waist-slimming effect, making the definition in your glutes even more pronounced. You will also tighten those glute muscles, making them stand at attention instead of dropping into no man's land. The added benefit to this, better spine alignment and all the health benefits of increased neural and blood flow. But who cares about the health benefits, people are going to be asking your trainer for "That Butt," and pointing at you.

Humans are very focused creatures. We want a more defined derrière, so we do workouts to focus in on them. Now, of course you should be doing specific glute work, especially if you are a runner. But if you want to really get noticed, add in hamstring work. Creating a larger belly of the hamstring is what sets apart "backsides" and "please walk past me again so I can look at your backside." From a definition standpoint and sculpting the perfect body, hamstrings add depth and curves to the back of your body. To fit your jeans perfectly and add contours to your body, make sure you define your hamstrings. Again, not that anyone cares, but healthy hamstrings can prevent knee injuries in rec athletes who play tennis, basketball, and run regularly. The added strength will also help add balance to your pelvic alignment and work to balance your pelvis against the forward pull of over developed quads. That's going to help reduce low back pain at L4, L5 and sacrum. But again, who cares about back pain reduction? You're going to be turning heads with the way you look in those skinny jeans.

All kidding aside. Your low back health, and performance in many sports will be greatly improved when you take the time to plan to add these simple movements in to your daily routine. Practice posture when you stand, increase the strength of your hamstrings, and start enjoying the fruits of your labour.

If you walked in to see me in Winnipeg, here's a sample workout from One Fit City.

5 min on the treadmill to warm up
5 min on an incline running, more back of the leg activation

Circuit 1- 3 x 12

Functional Squat
Hamstring on Medicine Ball
Lift and Kicks

Circuit 2 - 3 x 12

Sumo Squat
Glute/Ham Raises
Squat Jumps

5 rounds of Kickboxing on the Nexersys

Core Stability x 3

Situp x 15
Plank x 45 seconds
Leg Lift x 15
Side Plank x 30 seconds

Take time to stretch and cool down, and go on with your day happy you got time in to workout some stress and tone your glutes.

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  • Stand At The Bar

    Rather than nursing a drink sitting down, belly up to the bar, or grab dinner at a high table with bar stools. <a href="http://www.health.com/health/gallery/0,,20534367_4,00.html" target="_hplink">Leaning against a high stool</a> is a step up from sitting, but can be more comfy than standing all night, <em>Health</em> magazine reported.

  • Mini Golf

    This old-timey favorite is fun for kids and adults alike, and can burn 100 calories in just 30 minutes. <em>Flickr photo by <a href="http://www.flickr.com/photos/machineisorganic/6740536715/" target="_hplink">Machine is Organic</a></em>

  • Take A Swim

    You don't have to be Michael Phelps to get a water workout. Even some leisurely splashing around can shave off 200 calories, and it's a great way to stay cool in the heat, too! <em>Flickr photo by <a href="http://www.flickr.com/photos/joeshlabotnik/311692139/" target="_hplink">Joe Shlabotnik</a></em>

  • Build A Sand Castle

    Instead of just lounging on the sand working on your tan, get up and move around if you're at the beach this weekend. Bonus: Digging in the sand can be a surprisingly <a href="http://www.webmd.com/fitness-exercise/features/great-summer-workouts?page=3" target="_hplink">good workout for abs and obliques</a>. <em>Flickr photo by <a href="http://www.flickr.com/photos/donhomer/7200149722/" target="_hplink">Michael Bentley</a></em>

  • Dance

    Let the music move you when you're out on Saturday night. A little boogying can burn 150 calories in just 30 minutes.

  • Throw A Frisbee

    You're not chained to that park bench! If you're already enjoying the outdoors, why not throw around a Frisbee or a football, pass a volleyball or kick a soccer ball? It doesn't have to be strenuous -- you don't even have to be any good! -- but it will get you up and moving. <em>Flickr photo by <a href="http://www.flickr.com/photos/perspective/458811240/" target="_hplink">Elvert Barnes</a></em>

  • Go On An Exercise Date

    If you've got a date night planned this weekend, skip dinner and a movie in favor of something that gets you off your rears. It doesn't have to be a trip to the gym or a jog -- it can be anything active you like doing together. <em>Flickr photo by <a href="http://www.flickr.com/photos/78428166@N00/7283892652/" target="_hplink">Tobyotter</a></em>

  • Row A Boat

    Many local parks, rivers and lakes have row boats, canoes or kayaks available for rent. No matter your vessel of choice, it's a fun, seasonal way to burn some serious calories. <em>Flickr photo by <a href="http://www.flickr.com/photos/inner-eye-photo/6849944748/" target="_hplink">Josh Hawley</a></em>

  • Play Fetch

    During the busy week, you sometimes might just let your pet out in the backyard to dig up his own trouble. This weekend, spend a little extra time moving with him. Play fetch, give him that much-needed belly rub or take him on an extra-long walk. <em>Flickr photo by <a href="http://www.flickr.com/photos/footloosiety/4255290603/" target="_hplink">footloosiety</a></em>

  • Catch Up On A Walk

    If you've made plans to meet a friend for coffee, take your catch up session to-go instead and gab on a walk. Even strolling at a snail's pace will burn 85 calories in 30 minutes!

  • Play Bar Games

    Put down the drink for some foosball or pool if you're at a bar this weekend that offers it. Thirty minutes of pool can shave off 85 calories, not to mention you may save yourself a few if your hands aren't wrapped tightly around that pint glass. <em>Flickr photo by <a href="http://www.flickr.com/photos/15216811@N06/5842783313/" target="_hplink">Nicola since 1972</a></em>

  • Take A Hike

    Head for the hills! Depending on where you live, a hike can be a weekend expedition or a quick afternoon adventure. It's a change of scenery and a great way to spend some time outdoors. If you're feeling sporty enough to tackle some hills, you can burn almost 250 calories in just 30 minutes. <em>Flickr photo by <a href="http://www.flickr.com/photos/mikebaird/4104101152/" target="_hplink">mikebaird</a></em>

  • Go Cab-Free

    If you typically find yourself hailing a taxi on the weekends, try hoofing it instead. If your destination is too far to make it on foot, try public transportation -- and leave the seat for someone else. <em>Flickr photo by <a href="http://www.flickr.com/photos/tmab2003/3180940701/" target="_hplink">TMAB2003</a></em>

  • Play Lawn Games

    If you have plans to barbecue this weekend, break out the lawn games to get you out of your seat. Try <a href="http://www.huffingtonpost.com/2012/05/27/lawn-games-calorie-counts-memorial-day-_n_1546462.html" target="_hplink">croquet</a> or badminton, which can burn more than 150 calories in 30 minutes. <em>Flickr photo by <a href="http://www.flickr.com/photos/jessabc/5835828281/" target="_hplink">Jessa B.C.</a></em>

  • Go Window Shopping

    Those people who do their exercise walking around the mall are onto something. Whether or not you plan to buy anything, browsing around your favorite shopping center gets you moving -- especially if you decide to wiggle in and out of a few things in the dressing room. <em>Flickr photo by <a href="http://www.flickr.com/photos/jimmyharris/2774384836/" target="_hplink">jimmyharris</a></em>

  • Visit A Museum

    Spend some time strolling through the halls and galleries of your favorite museum. You'll give your brain a workout while you're at it!

  • Get Takeout Instead Of Delivery

    Pick your favorite nearby joint and walk to pick up your meal.

  • Wash The Car

    Sure, it might take a little longer than sitting through the drive-thru, but you get the pleasure of working those muscles a little bit.

  • Cook

    Instead of sitting at a restaurant waiting to be served, why not whip something up at home? You'll be on your feet slicing, chopping, mixing and more, not to mention cleaning up after yourself. <em>Flickr photo by <a href="http://www.flickr.com/photos/janicecullivan/4262146921/" target="_hplink">mamaloco</a></em>

  • Plant A Garden

    A number of <a href="http://www.lsuagcenter.com/en/lawn_garden/home_gardening/vegetables/Variety+Of+Vegetables+Can+Be+Planted+In+Late+Summer.htm" target="_hplink">fall veggies</a> are ready for planting now. Spending an hour digging, crouching, weeding and planting in your garden <a href="http://www.huffingtonpost.com/2012/05/24/memorial-day-chores-calories_n_1543691.html#slide=1018494" target="_hplink">can burn more than 300 calories</a>. <em>Flickr photo by <a href="http://www.flickr.com/photos/7682623@N02/7343305940/" target="_hplink">auntjojo</a></em>

  • Take A Bike Ride

    You don't have be imitate the Tour de France! Even the most casual rides can burn 200 calories an hour. Don't own a bike? Many cities now have <a href="http://www.usatoday.com/money/economy/2011-05-08-bike-sharing-programs_n.htm" target="_hplink">bike share programs</a> that allow you to take a short spin for a small fee, and some parks have bikes available for rent, too. <em>Flickr photo by <a href="http://www.flickr.com/photos/chinny_chin_chin00/6137088467/" target="_hplink">machernucha</a></em>

  • Play Laser Tag

    Go old-school, and grab a group of friends to head to the nearest <a href="http://www.huffingtonpost.com/2012/04/30/make-fitness-fun_n_1465840.html#slide=921050" target="_hplink">laser tag</a> arena. You'll run, jump, squat, crawl -- all in the name of fun and (healthy) competition. <em>Flickr photo by <a href="http://www.flickr.com/photos/shawnzlea/324447996/" target="_hplink">shawnzrossi</a></em>

  • Go Rock Climbing

    With the increase in <a href="http://www.nytimes.com/2011/08/03/sports/the-sport-of-bouldering-climbs-in-popularity.html?pagewanted=all" target="_hplink">popularity of bouldering</a>, you no longer need a load of gear (and experience!) to reap the fitness benefits of rock climbing. Try it out at a local gym -- you'll burn calories and seriously work those arm muscles. <em>Flickr photo by <a href="http://www.flickr.com/photos/toolmantim/6728078909/" target="_hplink">toolmantim</a></em>

  • Go Bowling

    It's not just for dads in bowling shirts! Grab a pair of nerdy-chic shoes and aim straight. You may even wiggle a little arm workout out of it! <em>Flickr photo by <a href="http://www.flickr.com/photos/junklab/68904368/" target="_hplink">junklab</a></em>

  • Start A Wii Fit Competition

    Dreaming of a couch-potato weekend? Turn that screen time into something more productive by challenging a roommate, spouse or kid to a Wii Fit boxing or tennis match. <em>Flickr photo by <a href="http://www.flickr.com/photos/sashawolff/3190273060/" target="_hplink">SashaW</a></em>

 

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