Most of my posts are aimed at both male and female audiences, however I am a conscious of the fact they are perhaps more male orientated. So today, it is all about the ladies and we are going to focus on one area, the bum!! How many of you target this area most times you exercise? Is this an area you want to tone and perhaps make firmer? Do you partake in Legs, Bums and Tums classes but still feel like you are no where near reaching your goal?? FEAR not, I have some great answers for your needs and these tips are going to have you wishing you'd never read this. Yeah, this is 'Operation - Kick Your Butt' literally ;)
Target Muscle Groups
Honesty is the best policy right? So with this said it is only right I tell you it is incredibly hard to spot reduce an area just by working that area alone, make sense? Ladies I know you want to make your bottom firmer and hold less weight around it, however you can't just simply rely on body weight exercises to do this. The exercises you perform must consist of you using some weights and performing compound exercises as these truly work the muscles in this area.
The female way of thinking in relation to lifting weights is slowly being pushed out. If you are reading this, or your partner is reading this to you for encouragement, please neglect thinking that lifting weights is going to give you huge muscles like a bodybuilder. Simply repress that thought and take in what I tell you from this moment on, lifting weights will help you get in the best shape of your life.
Why Weights and Not Body Weight?
I recommend you always use weights over just body weight exercises 90% of the time, simply because the amount of lean muscle mass you have in your body can help determine the rate at which fat is burned. I want you to start telling yourself that using weights is a GOOD thing and they are going to help you achieve your goal. Body weight is fine to do from time to time but ultimately you won't see the results you'd like too, so stick with weights.
The exercises I want you to include in your routine are hard to perform but really effective when doing them often. Squats, lunges, jump squats and glute raises with a barbell are exercises I want you to include in this 'Kick Your Butt' workout! Not sure what the exercises are, how to perform them or how many reps? Do not worry, check out the next section below which gives you a full breakdown...
Workout Zone - 90 Seconds Per Exercise/ 3 Sets
Squats - Either use a barbell or a Kettle Bell and have your feet shoulder width a part. From here I want you to sit back and drop into a 90 degree squat, making sure you keep your heels planted firmly into the floor. As soon as you reach 90 degrees, power up to standing and go again. Perform as many as you can in 90 seconds and be sure to squeeze your bum muscles while you do it.
Lunges - This time using a barbell or dumbbells you are going to step forward with one leg and with your back leg, push up onto your toes. From here you are going to sink to the floor by bending your front knee and allowing your back leg to drop. Drop the back knee until just before touching the floor, then step up and drive the front foot back so that your feet are together again. Repeat this on the other side and keep going for 90 seconds. Again, think about what you are doing and squeeze your bum muscles.
Jump Squats - Either use a Kettle Bell or perform this with just your body weight, adopt the same stance as your did with the squats previously. From here I want you to squat and then as you come up, explode through your heels and jump off the floor. Squeeze your muscles yet again and go for 90 seconds.
Glute Raises - Grab yourself a box and a barbell loaded with some weights. Lay back on the floor and have your feet rest up on the box with the barbell across your hips. From here you are going to thrust your hips to the ceiling whilst activating your bum muscles. Activating your bum muscles is easy, all you have to do is think about those muscles and squeeze!!
Why The Squeeze?
Did you notice in every exercise, I want you to squeeze your bum muscles? This is really important for a few reasons, to start with it helps keep you in the zone and not have you think about your plans after the session. Staying focused and mentally zoned in is key for you to achieve your goals. Squeezing the muscle also generates a 'mind muscle connection' which means you will work the muscle further, this isn't some 'hocus pocus' it actually works! Since the muscle you want to work is your butt, the more times you squeeze it will mean the muscles have to work even harder. This is great news for you because you want them to work so that you build a firmer bottom, it's win, win!!
Finally, it is very important you don't forget that these goals don't just happen overnight and you will need to put in lots of effort with your training and nutrition. Remember to keep mixing up your sessions and be sure to have your protein shake after your workout. Yes ladies, you too can have a protein shake and NO it will not give you huge muscles!! Use a whey protein which is low in carbohydrates such as Optimum Health Ultimate Whey Protein for maximum results.