No Butts About It
January 6th 2007 11:00
Lets get down to the butt of the matter - your butt that is. The old joke is that God made you so that you can't turn your head 180 degrees,because that way you can't see how big your butt is. Joking aside, I suspect that many,many people are convinced that their butt is a) too fat b) too flabby c) too droopy d) all of the above. Like all aspects of your physique you have been endowed with what you have been endowed with. Flat, bubbly, wide - You cannot change it, but you can make it fit. If its naturally softer than you want, it can be made firmer.
I will concern myself today with some things you can do in the weight area of the gym to firm up your posterior. If you adopt some or all of these suggested movements, you will definitely make a difference.First, the fact is that heavy leg work occupies the rear end. If you are in the "no legs, please" majority in the gym you are not getting any rear end benefit.In my opinion all the treadmilling, ellipticals, etc will never firm up that rear like a few simple weight exercises.
Probably the least used excellent bun firmer is the stiff-legged deadlift. This movement should be done in conjunction with hamstring curls as a total back of leg workout. It involves taking a barbell or dumbbells and and bending over at the waist to lower the weight to the ground without unlocking the knee joints. I like dumbbells because they can be just grabbed off the rack and, more importantly, they can be lowered farther and easier that a barbell with plates which contact the floor before you have extended your hamstrings as far as possible. I have also found that the raising up portion of the movement is best done for the rear if you stop raising at a point where the bar or dumbbells hit the top of the thigh. Don't go all the way up and and lean back like a deadlifter would do. By doing it my way you will keep the pressure on your rear end throughout the movement. If you have a bad back, especially lower back, be careful with this movement at first. If your back tolerates it, I wouldn't be afraid to pile the weight on this one.
A second completely excellent butt firmer is the hyperextension machine The best policy here is to ask at the gym where this piece is. It comes in various designs,but the essence of the movement is that you suspend your heels beneath an arm the holds them in place. With the hips placed on a support you must lower your upper body toward the floor like a jackknife. If you place your hips correctly on the support you will be able to focus the workout of lifting the upper body on the buttocks. I suggest holding a weight as you descend. Your rear end can take the work.
if your gym has a butt blaster, use it. I have used several versions and I was satisfied with each. Again pile on the weight.
Putting some firm muscled in your butt is going to make a difference, "butt" I will remind you that diet is a fat burner extra-
ordinaire. All the firmness in the world will not keep a coating of fat from hour rear end, if you do not diet.No diet=big.... Your servant, as always.(PS - I like the version two better-Roman Chair-,but both are very excellent.)
I will concern myself today with some things you can do in the weight area of the gym to firm up your posterior. If you adopt some or all of these suggested movements, you will definitely make a difference.First, the fact is that heavy leg work occupies the rear end. If you are in the "no legs, please" majority in the gym you are not getting any rear end benefit.In my opinion all the treadmilling, ellipticals, etc will never firm up that rear like a few simple weight exercises.
Probably the least used excellent bun firmer is the stiff-legged deadlift. This movement should be done in conjunction with hamstring curls as a total back of leg workout. It involves taking a barbell or dumbbells and and bending over at the waist to lower the weight to the ground without unlocking the knee joints. I like dumbbells because they can be just grabbed off the rack and, more importantly, they can be lowered farther and easier that a barbell with plates which contact the floor before you have extended your hamstrings as far as possible. I have also found that the raising up portion of the movement is best done for the rear if you stop raising at a point where the bar or dumbbells hit the top of the thigh. Don't go all the way up and and lean back like a deadlifter would do. By doing it my way you will keep the pressure on your rear end throughout the movement. If you have a bad back, especially lower back, be careful with this movement at first. If your back tolerates it, I wouldn't be afraid to pile the weight on this one.
A second completely excellent butt firmer is the hyperextension machine The best policy here is to ask at the gym where this piece is. It comes in various designs,but the essence of the movement is that you suspend your heels beneath an arm the holds them in place. With the hips placed on a support you must lower your upper body toward the floor like a jackknife. If you place your hips correctly on the support you will be able to focus the workout of lifting the upper body on the buttocks. I suggest holding a weight as you descend. Your rear end can take the work.
if your gym has a butt blaster, use it. I have used several versions and I was satisfied with each. Again pile on the weight.
Putting some firm muscled in your butt is going to make a difference, "butt" I will remind you that diet is a fat burner extra-
Hyperextension Machine Version One
Hyperextension Machine Version Two
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