Featured article by Rudi Marashlian, Veteran Master Trainer and Author of “Fit Lean Healthy, 8 Simple Steps.” Find more on Rudi, here.
For a body part that you would never be able to see but for mirrors and cameras, the bottom gets a lot of attention. Each person has a different ideal for what it should look like—some like big round bottoms, some like smaller—what most people agree on is they should not be too jiggly, flabby or oddly shaped.
To get a well-shaped, jiggle-free derriere takes a combination of good nutrition and exercise. We’ll focus on exercise and get specific about what you’ll need to do to perfect your derriere.
1. Strength Training
You won’t get a well-shaped bottom unless you do strength training to address the muscle. It’s muscle that determines the shape of your body and this is especially true of your rear end. The great thing about muscle is that, unlike fat, you can focus on a specific area, and it will respond (you cannot “spot reduce” fat but you can “spot enhance” muscle).
2. The Best Strength Exercise For Your Derriere
The single best exercise for improving your bottom is squats because they activate the gluteus muscles that make up the derriere. There are some rules to follow when you squat to make sure you get the most out of them and protect your joints. For a short instructional video, click here.
3. Superman Exercise
Lie facedown on the floor with your arms in front of you, thumbs pointing up. Start by raising your feet off the ground a few inches. When you can do this easily (which might take a few days or a week or so), lift your arms off the floor at the same time. Try to hold the position, first for 15 seconds, then for as long as 60 seconds at a time.
4. Stand Up/Sit Down Exercise
This is a really easy way to boost your bottom. Every time you go to sit down, instead of just sitting, you can sit down then stand back up and repeat 4 times. This way you’re actually squatting many times a day. Just make sure your knees and toes are pointing in the same direction.
Ever wondered why dancers have such amazing derrieres? Here’s one exercise you can do pretty much anywhere there’s something to hold onto. Stand next to a wall (for balance) with your toes pointing ahead, your knees in the same direction as your toes and slightly bent. Gently lift one leg behind you about a foot or so off the ground, keeping your back nice and straight then slowly return it to the original position. Repeat 20 times and switch legs. You should feel your bottom working, maybe even burning a little.
There are many more exercises and activities you can do, but these are a good start. Remember that for best results, a balance of activities is key.