Story Published: May 19, 2009
Personal trainer, Valerie Worrell, joined us to show us some exercises that can tighten and lift the biggest muscle on your body- your gluteus maximus!
HOW: Strength Training + Aerobics (walking uphill, climbing stairs) and stretching.
BENEFITS: No more SAGGING butts; supports the hips; reduces lower back pain; facilitates sitting and standing; look sexier and feel younger; improve balance, build strength, stronger joints and more energy; lose fat; maintain bone density; prevents arthritis and osteoporosis; reduces menstrual pain.
WHAT TO DO: At least 20 minutes of strength training 2 to 3 times per week and at least 20 to 30 minutes of aerobic training 3 times per week.
STRENGTH TRAINING EXERCISES:
Squats (sumo squats or free squats)
Dead Lifts (with straight legs or bent legs)
Hip Extensions (standing leg curls or kneeling kick backs)
Leg Abductions (standing or lying leg lateral raises)
Lunges (stationary lunges or step ups)
Stair Climbing; Uphill Walking; Jogging decreases dimples in glutes.
Glute Stretches: Kneeling Lunges; hamstring stretch; Lying hip crossovers