shape your bum

8/14/2019 Shape Your Bum

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24 Ultra-FIT

The muscles of your butt includethe gluteus maximus, medius andminimus, and other deep rotators andabductors. As a group, they are responsiblefor laterally (outwardly) rotating your legand extending your hip. Gluteus maximusis the largest muscle of the body andtogether with adipose tissue (fat) forms thebulk of the buttocks. The muscles thatmake up the back of the thigh are thehamstring group, and they also extend thethigh, and play a large part in the shapeand appearance of your bottom. Workinghard on building muscle in this area willhave an overall impact on your body as theextra lean muscle tissue you build willboost your metabolic rate meaning youwill burn more calories at rest.

Have you ever seen a ballerina with nobum? Dancers tend to have amazingbottoms due in part to all the work theydo in a turned out position (legs laterally

rotated feet pointing out). For this samereason Pilates exercises are great forshaping your behind, and I have includedsome of the best in the exercises below.

As with any exercise regime, a balancedapproach is imperative. The focus of this

article is resistance exercises to target thebottom, but it is important to continue withCV training as well as following a good(sugar-free) diet.

In order to blast your butt with CVwork, I would recommend some fastrunning. Hill work will definitely impactyour bottom, so for runners find a goodhill to train on, or get the treadmill up a fewmore degrees. Those who do not yet havethe fitness level to run can start with hillwalking on the treadmill (but no cheatingby holding onto the handle bars!). Thecross trainer, stepper, rowing machine, andexercise bike are all great machines toimprove your fitness, burn fat and gaindefinition. A good piece of advice is to stay

conscious during your routine (and I dontmean by not falling asleep!). Try to stayfocused on the job in hand and think aboutthe muscles you are using, emphasisingthe contractions and movements. The mindis a very powerful tool, so use it!

WOMENS FITNESS

Whether your bum is flat and wide, small andskinny, or on the more voluptuous side, personaltrainer Caroline Sandry has some great ways toimprove on what Mother Nature (or cream buns!)gave you

bum!

Gluteus maximus is the largest muscle ofthe body and together with adipose tissue(fat) forms the bulk of the buttocks

I hate my

Photography: Neil Francombe/Ultra-Fit Images


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WOMENS FITNESS

The Plie squat Stand with feet wide, toes turned out, option to hold

dumbbells by your side, palms turned inwards Tighten your buttocks and abdominals as you bend your

knees out over your toes and lower hips towards the floor,keeping torso upright and shoulders open

Squeeze your buttocks to straighten legs back to start position Repeat 15 times, and then lower down and squeeze bottom

to pulse 15 times

Training tip keep the abdominals engaged throughout, and drawup through the pelvic floor. (Squeezing internal pelvic muscles)

The Cheeky raise Lie on your back, with your feet up on a bench or exercise

ball, knees bent to 90 degrees Exhale as you push your hips up, lifting your bottom up until

your body forms a straight line Inhale to lower almost back to the floor Repeat 10 times, and then hold at the top and squeeze

bottom for 15 pulses.

Training tip to intensify, try single leg hip raise, ensuringhips stay level

OF THEBESTCHEEKYMOVES6


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WOMENS FITNESS

Stand a strides length in front of a bench, feet hip width apart Place your right foot on top of the bench Keep your abdominals tight and shoulders back as you bend

your knees lowering hips towards the floor Use your buttocks to push your hips back to the start position

Option to hold dumbbells to add resistance Repeat 12 15 times on each leg

Training tip start with a low bench, and raise the height toprogress

The reverse lunge

Pilates sidelying legs

Lie on your side, head onoutstretched arm, waistlong and hips stacked

Place your top hand onyour top hip, andlaterally rotate yourthigh (point your toe uptowards the ceiling engaging the buttocks)

Exhale to lift your top legup as far as you cankeep your hip still, andyour lower waistlengthened, maintaininglateral rotation (turn- out)

Lift and lower 10 times Release your turn- out

and circle the leg 8 timesin each direction,keeping the hip still andwaist long

Repeat on both legs

Training tip keep tummybutton drawn in throughout,and spine long. Add ankleweights for extra resistance


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Ultra-FIT 27

WOMENS FITNESS

Coming next issue Bye bye Bingo wings wave goodbye to wobbly arms! We show you how to get armed with all the best moves!

Pilates Oyster 1 & 2

Lie on your side, head on outstretched arm, and both knees bent Keep hips still as you turn out with your knee rotating the thigh to open the knee

while keeping the feet together Inhale to close and repeat 10 times on each leg

Training tip to progress, add an extra set, this time lifting both feet off the floor asyou open the knee 10 times.

One leg ball squat

Place exercise ball against wall andstand with your lower back pressedagainst the ball, feet hip width anda strides length in front of you

Place your right foot in line with thecentre of the ball, and lift your leftfoot up in front of you

Inhale as you bend your right knee,lowering hips towards the floor

Exhale to push back up to the start Repeat 10 15 times on each leg

Training tip Keep abdominalsengaged and draw up through thepelvic floor. Keep shoulders open andeye line forward.

REMEMBER TO ALWAYS WARM UP, COOL DOWN AND STRETCH WITH ANY EXERCISE ROUTINE.

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