Get a Better Backside!

Personal trainer Valerie Worrell joined us to show us some exercises that can tighten and lift the biggest muscle on your body-- your gluteus maximus!

HOW:  STRENGTH TRAINING + aerobics (walking uphill, climbing stairs.) & stretching.

BENEFITS :   No more SAGGING butts;  supports the hips; reduces lower back pain; facilitates sitting and standing; Look sexier and feel younger;  improve balance,  build strength, stronger joints & more energy;  lose fat; maintain bone density; prevents arthritis and osteoporosis; reduces menstrual pain.

WHAT TO DO:  At least 20 minutes of strength training 2 to 3 times per week and at least 20 to 30 minutes of aerobic training 3 times per week.

STRENGTH TRAINING EXERCISES:

  1. SQUATS ( sumo squats or free squats)
  2. DEAD LIFTS ( with straight legs or bent legs)
  3. HIP EXTENSIONS ( standing leg curls or kneeling kick backs)
  4. LEG ABDUCTIONS ( standing or lying leg lateral raises)
  5. LUNGES ( stationary lunges or step ups)

CARDIO EXERCISES:

  • STAIR CLIMBING; UPHILL WALKING;  Jogging decreases dimples in glutes.
  • GLUTE STRETCHES: Kneeling lunges; Hamstring stretch; Lying hip crossovers

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