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Bum Exercise
36 Answers
Hi there!
I'm in my 40's and my bum has disappeared! I don't quite know when it happened but I don't like it! Is there an exercise I can do to get some kind of shape back in that area. I hate it because when I by trousers the bum part is a bit baggy...NOT flattering!
Please help!
I'm in my 40's and my bum has disappeared! I don't quite know when it happened but I don't like it! Is there an exercise I can do to get some kind of shape back in that area. I hate it because when I by trousers the bum part is a bit baggy...NOT flattering!
Please help!
Answers
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Okay, here we go.
Starting facts ...
1. Your glute max is the biggest muscle in your body. Work it well, and it will show amazing results.
2. Most butt exercises (eg, lunges, squats) are compound, multi joint exercises, which also use the legs, and strain the knee joints.
Question ... How can you "isolate" this big muscle group, and work it until it is jutting out sexily?
Answer ... you need two of these ...
http://www.bodybuildi...m/store/aa/nylon.html
Exercise 1. Set the cables on a cable crossover machine at mid thigh level. Clip your right ankle onto the right cable. Use a heavy weight. Keeping your leg straight, pull it down and just behind you. You will feel, instantly, that this uses only your bum muscle ... and it burns !
Then swap legs.
After a few sets, you will need to reduce the weight.
(continued)
Starting facts ...
1. Your glute max is the biggest muscle in your body. Work it well, and it will show amazing results.
2. Most butt exercises (eg, lunges, squats) are compound, multi joint exercises, which also use the legs, and strain the knee joints.
Question ... How can you "isolate" this big muscle group, and work it until it is jutting out sexily?
Answer ... you need two of these ...
http://www.bodybuildi...m/store/aa/nylon.html
Exercise 1. Set the cables on a cable crossover machine at mid thigh level. Clip your right ankle onto the right cable. Use a heavy weight. Keeping your leg straight, pull it down and just behind you. You will feel, instantly, that this uses only your bum muscle ... and it burns !
Then swap legs.
After a few sets, you will need to reduce the weight.
(continued)
(continued)
Exercise 2 ... the real burner. Move the cable down to a setting at ankle level. Now repeat the above, except ...
(1) you are kicking from a low level in front of you, to right out behind you.
(2) you won't dull the same sort of weight with this movement.
With this second exercise, you can keep reducing the weight.
After a few sets of these, your butt will be on fire and pumped, and will feel like a rock. Plus, you have ONLY worked your butt.
Tip: if there are free weights in your gym, lay a weight disc on its side, and stand on it to do these exercises. It will stop your "moving leg" from scuffing on the floor.
And if building your bum is a priority ... my pals all joke that they could stand their wine glasses on my butt.
But at the risk of blowing my own wotnot ... I think I look great in jeans!
So, go workout !!
Exercise 2 ... the real burner. Move the cable down to a setting at ankle level. Now repeat the above, except ...
(1) you are kicking from a low level in front of you, to right out behind you.
(2) you won't dull the same sort of weight with this movement.
With this second exercise, you can keep reducing the weight.
After a few sets of these, your butt will be on fire and pumped, and will feel like a rock. Plus, you have ONLY worked your butt.
Tip: if there are free weights in your gym, lay a weight disc on its side, and stand on it to do these exercises. It will stop your "moving leg" from scuffing on the floor.
And if building your bum is a priority ... my pals all joke that they could stand their wine glasses on my butt.
But at the risk of blowing my own wotnot ... I think I look great in jeans!
So, go workout !!
Tip 2:
If you pull your directly backwards, you will work the bit of your butt that sticks out backwards.
If you pull slightly out to the side, you will feel it working the side of your butt, and is good for adding overall mass.
You can mix it up as you wish.
Personally, I'm a "back puller" ... I like my bum to thrust out at the back. Some black girls naturally have high, jutting, bums (and I'm SO jealous!). Sadly, we saggy bummed caucasians generally have to put a bit of work into getting a good butt.
If you pull your directly backwards, you will work the bit of your butt that sticks out backwards.
If you pull slightly out to the side, you will feel it working the side of your butt, and is good for adding overall mass.
You can mix it up as you wish.
Personally, I'm a "back puller" ... I like my bum to thrust out at the back. Some black girls naturally have high, jutting, bums (and I'm SO jealous!). Sadly, we saggy bummed caucasians generally have to put a bit of work into getting a good butt.
Daffy ... yes.
Along with ...
Rear leg thrust ...
Kneel on all fours, stretch you foot out behind you, then up.
The fire hydrant ...
On all fours, bend your knee up and in to your chest, then out to the side, as if you were a dog, weeing on a fire hydrant.
The butt bridge ...
Lie on your back. Bend one leg. Point the other leg in the air. Use the foot that is left on the ground to push the "air" foot upwards.
Scissor extensions ...
Lie face down on (say) a bed, with your legs sticking off the edge. Stretch your legs out behind you, horizontally. Open and close them like a pair of scissors.
Plié squats ...
Stand upright, with your feet shoulders width apart. Point your toes outwards, like in a ballet "plié". Stand ou your toes. And ... bend the knees a bit, and squeeze yourself back up using your butt muscles.
Along with ...
Rear leg thrust ...
Kneel on all fours, stretch you foot out behind you, then up.
The fire hydrant ...
On all fours, bend your knee up and in to your chest, then out to the side, as if you were a dog, weeing on a fire hydrant.
The butt bridge ...
Lie on your back. Bend one leg. Point the other leg in the air. Use the foot that is left on the ground to push the "air" foot upwards.
Scissor extensions ...
Lie face down on (say) a bed, with your legs sticking off the edge. Stretch your legs out behind you, horizontally. Open and close them like a pair of scissors.
Plié squats ...
Stand upright, with your feet shoulders width apart. Point your toes outwards, like in a ballet "plié". Stand ou your toes. And ... bend the knees a bit, and squeeze yourself back up using your butt muscles.
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