Bellies and butts are two areas that are very easy to grow, but very difficult to get back into shape. That is because they are the center of gravity for the human body and all things seem to want to stay there for awhile. Today we are going to focus on da’ butt. There is hope and in a 15 minute workout, you can start to take control back. I am pretty certain Sir Mix a Lot will not be thrilled, but he will just have to deal with it.
The basics of working your butt, or glutes for those whom are more formal, is that if you are not moving your legs, you are not working your butt.
Three sets of five exercises will get you on the right path. The exercises are: Lunges (three variations), squats, and a squat walk all using just your bodyweight.
First I will describe the exercises:
Forward/Backward Lunge – to do this stand with your feet shoulder width apart and arms hanging freely to your sides. Take a large step forward with your right leg until your right thigh is parallel to the ground and your left knee should almost be touching the ground. Then stand straight up into the starting position and then step back with your right leg until your left thigh is parallel and right knee almost touching the ground. This is on rep. Then do the same with your left leg.
Squat jumps – Stand with your feet a little more than shoulder width, but not into a saddle stance. Then lower your butt like you are going to sit on a stool. Once your knees get to the ninety degree mark, jump straight into the air. Land in the starting position. This is one rep.
Front/Side Lunge – This is similar to the first lunge with a little twist. Start off the same and even do the same forward lunge as before with your right leg; however, this time after returning to the starting position you are going to step to the right side. Step straight out to the right side until your right thigh is parallel to the ground, but this time we want to keep the left leg straight. Then return to the starting position and repeat with the left leg.
Squat walk – This exercise is exactly as it sound. Get into the squat position just like we discussed above. This time we are going to take a step forward with the right leg and one with the left then back left and back right till you get to the original starting position. The key here is to not straighten your legs at all. You want to maintain the squat stance the entire time.
Side Lunge – This is the exact same procedure as above. Get into your starting position and then step out into a side lunge with your right leg and return to the start. Then step out with your left leg.
The workout – 3 sets of 20 reps each.