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Kate Somers
HOW TO GET A TIGHTER TUSH
By Selene Yeager
Prevention
When it comes to firming and toning, the butt can be the final frontier. Many women consider
their tush their biggest trouble spot when it comes to trying to lose fat.
The problem is the amount of time we spend parked on our rear ends. We once spent our
days squatting and standing in the fields, literally working our butts off, but now we sit in front
of computer screens, steering wheels, and TVs. And our butts have adapted by giving us
bigger, softer cushions to sit on.
What's more, the back end is the female body's fuel pantry. It's where your body stores the fat
reserves to draw on when babies need nourishment and food is scarce. Because it serves
such an important function, that fat can be stubborn and is often the last to budge.
But don't despair if your back end is a particularly troublesome spot; creating a strong,
jiggle-free butt is not impossible. By including a few glute-specific exercises in your training
regimen, you can make a visible difference in a short amount of time, especially if you also
step up your fat-burning aerobic activity, which helps thin out the fat layer on top of your
newly firmed buttocks. And a firm, flab-free butt does more than just sit pretty in your jeans. It
gives you the strength to bound up stairs, play tag with your kids, and excel in every sport
you play.
Lift, Shape, and Contour
The following exercises are designed to target the gluteal muscles, or the "glutes." These
muscles include the gluteus maximus, which makes up the roundest, fullest part of the butt
and the lower butt; the gluteus medius, which runs along the outside of the butt and hip area;
and the gluteus minimus, which sits between the medius and the maximus.
Getting Started
If you're brand new to weight training, incorporate one or two of these exercises into a
full-body routine. If you already work out but want a firmer rear, tack on a few of these
exercises to your routine. Start with one set of 10 to 12 repetitions and work up to two sets of
12 to 15. Rest for 20 seconds between sets.
What to Expect
Expect your butt to burn. Start slowly, and gradually build your reps and sets so that you don't
become too sore right from the start.
Safety First
Your back is an important stabilizer during many of these exercises, and you don't want to put
too much stress on it. Start with a very light weight or no weight at all until you have the
motions down. Perform the exercises slowly, using your muscles, not momentum, to do the
work. Keep your back flat and in a neutral position, and avoid any arching or hunching during
the exercises.
FOR BEST Results... TAKE THIS SUPPLEMENT WITH THE EXERCISES TO REALLY TIGHTEN UP
THAT TUSH. CLICK HERE.
Perform the exercises 2 or 3 days a week (just not on consecutive days; your muscles need a
rest), and you'll feel significantly stronger after just 3 to 6 weeks. After 6 to 8 weeks, you'll
start seeing and feeling an improvement in your butt's firmness and appearance.
The Exercises
All-Fours Kickback
1. Wearing ankle weights, get
down on your forearms and
knees (similar to the
hands-and-knees position,
but you bend your arms and
support your weight on your
forearms instead of your
hands). Keep your back
straight and your head in line
with your back so that your
eyes are looking down.
2. Keeping your back
straight and leg bent,
slowly swing your
right leg back and lift
your right foot toward
the ceiling until your
thigh is parallel to the
ground. Your foot
should remain flexed
throughout the
exercise. Hold for 1
second, then return
to the starting
position. Do one set
with your right leg,
then switch and
repeat with your left.
Don't arch or hunch
your back during the
exercise. This will
prevent you from
putting stress on
your back. You can
also make the
exercise easier by
doing it without ankle
weights. If you don't
have ankle weights,
you can do the
exercise with a light
dumbbell held behind
the knee in the crook
of your working leg.
1. Get down on all fours
with your arms fully
extended, your palms on
the ground, your back
straight, and your head in
line with your back so
that your eyes are
looking down.
2. Contract your glutes and,
keeping your knee bent, raise
your left leg out to the side at
a 90-degree angle until it is
parallel to the floor. (The
position resembles a dog
lifting its leg on a fire hydrant,
hence the name Dog Walk.)
Pause, then return to the
starting position. Do one set
with your left leg, then switch
and repeat with your right.
Remember, while doing this
exercise, keep the rest of
your body still; swaying back
and forth can put unwanted
stress on your back.
Side-Lying Side Kick
1. Lie on your left side, resting
your head on your upper arm, and
place your right hand on the floor
in front of you for support. Bend
your lower leg back for balance,
and bend your top leg toward your
chest, holding it in front of you so
that it's parallel to the floor with
your foot flexed.
2. Keeping the rest of
your body stationary
and your top foot
flexed, slowly
straighten your right
leg up and out at a
45-degree angle from
your body. Pause, then
slowly bend the top
knee and return your
leg to the starting
position. Do one set
with your right leg, then
roll over and repeat
with your left.
Lift TipsAvoid swaying
forward or back during
the exercise; keep your
body completely
stationary, except for
the working leg. You
can make this exercise
more challenging by
adding light ankle
weights.
Standing Press Back
1. Wearing ankle weights, stand
facing a sturdy chair with your
feet about hip-width apart. Hold
on to the chair for balance and
keep your knees soft
2. Keeping the rest of your body stable
and your hips stationary, contract your
glutes and slowly extend your right leg
up and back at a 45-degree angle.
Pause, then slowly return back to the
starting position. Do one set with your
right leg, then switch and repeat with
your left.
Resist the urge to bend way forward
while raising your legs. Standing close
to your supporting chair can help.