Let’s Talk about Butts!

(Photo Credit: Shuttershock)
(Photo Credit: Shutter Shock)

 

‎”Nothing is impossible, the word itself says ‘I’m possible’!” – Audrey Hepburn

Butt. Tushy. Rump.

Whatever the name for your Gluteus Maximus, it is a section that continues to cause a stir. Like it or hate it, celebrities such as J-Lo and Kim Kardashian have unleashed a big butt obsession and if you’re like me, you’ll grab your sneakers and squat till your legs burn. Getting a firm, toned butt isn’t too difficult but does require motivation and a reasonable diet.

BUTT 101

Before examining some exercise moves dedicated to lifting and expanding the bum, let’s take a look at the function and the sections that the butt consist of. Walking is a natural part of life. Most don’t think about the movement and the parts involved. Walking doesn’t just impact the legs. When a person is walking, the glutei medius, the middle section of the butt, and the glutei minimus, the bottom of the butt, allow for the legs to bend because of its connection to the pelvis.

gluteal-muscles
(Photo Credit: Body Rock)

The butt consists of three sections

  • glutei maximus
  • glutei medius
  • glutei minimus

Each section contributes to the shape and overall appearance of the butt, so all sections need to be worked out to get a firm, bubbly butt.

LET’S DO SOME SQUATS

Squats are a girls best friend when it comes to building that booty. To build muscle, use weights and squat doing it in 15-minute increments. If you’re weightless like me, besides a couple of dumbbells in the closet, grab a reasonably sized child, and squat. If you use a child, make sure you have a firm grip. When my son was an infant, I would hold him to my chest using both hands and do a wide leg squat. By implementing weights into the workout, it works those muscles harder, increasing chances of attaining a big bubbly bum.

Here is another exercise that takes about five minutes to complete. A few months ago, I found a really neat video from Fitness Blender that I felt activate and tone my glutes. One of the things that really stuck out to me was the time frame of the video. It only takes five minutes. Now, I try to do this at least twice, but because I am a busy mama, this doesn’t always happen in order, but I always keep it in mind.

Another effective workout that really focuses on those glutes is the bridge. Lay on all floors with legs bent. Push up through heels. The one thing that I appreciate about this exercise is the variation involved. Same position but with one leg, putting legs on couch and lifting. Or balancing legs on a ball and thrusting upward. This on in particular really wakes my glute muscles. If you don’t have an exercise ball, use a child’s ball. It is just as effective.

About six months ago, I was introduced to Emily’s Skye’s videos by an acquaintance who happened to be a fitness nut. After the first video, I found myself hooked to using these videos to get my booty (literally) in shape. I found many videos useful and have noticed a change in firmness and size. When I do an Emily Skye video, I usually do it after my toddler takes a nap but it isn’t required and it doesn’t usually take me longer than 6 minutes per exercise.

 

 

I don’t know about you, but watching these videos again makes me want to get off the couch and work those glute muscles. The hardest part for me is getting up and doing some squats. I usually take my son in the living room, block off any escape routes and get to work. Sometimes he joins me for a few squats. And if you need motivational tunes to get you in gear with enhancing that booty, check out Sir Mix-A-lot’s classic, “Baby Got Back“. It always gets me off the couch and in the right mood!

 

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