Mea Culpa
June 24th 2007 11:50
A couple of posts back I discussed how to tighten the rear end. In the gym the next day it suddenly came to me that I had forgotten to include the single best rear end exercise in my discussion. How I managed to be so stupid I am still trying to determine. Today I hope to compensate.
The single best exercise for a tighter rear end is the hyperextension machine, also called a Roman chair in some parts. This machine forces you to bend forward out into space while your feet are secured and you are lying face
down on the your the machine with your weight on your hips. At the bottom of the movement your body is bent to a 45 degree angle. To return to the original position it is necessary lift your torso using the hamstrings and especially the gluteus maximus. When your body reaches the top of the movement your head should be above the plane of your hips,necessitating a full contraction of our rear. At that point holding the contraction is a good idea.
As you become stronger in doing these hyperextension movements it is a very good idea to add weight by grasping a plate or a dumbbell and taking it with you when you jackknife. An added feature of this movement is the considerable work that the lower back must do in addition to that of the hams and glutes.
If you want to seriously try to tighten the old rear end, I would not be shy about doing hyperextensions. Do it every other day (or every day if you only train 3 days a week). If you over train your hind end with this movement it will do what all over trained muscles do-shrink. Shrink and get tighter?Your rear end? Yep. That's why I should have headlined my rear end post with this goody. Mea culpa! Your servant, as always.
The single best exercise for a tighter rear end is the hyperextension machine, also called a Roman chair in some parts. This machine forces you to bend forward out into space while your feet are secured and you are lying face
Hyperextension Bench
As you become stronger in doing these hyperextension movements it is a very good idea to add weight by grasping a plate or a dumbbell and taking it with you when you jackknife. An added feature of this movement is the considerable work that the lower back must do in addition to that of the hams and glutes.
If you want to seriously try to tighten the old rear end, I would not be shy about doing hyperextensions. Do it every other day (or every day if you only train 3 days a week). If you over train your hind end with this movement it will do what all over trained muscles do-shrink. Shrink and get tighter?Your rear end? Yep. That's why I should have headlined my rear end post with this goody. Mea culpa! Your servant, as always.
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