BOODYSHAPE

GLUTES: WHIP YOUR BUTT INTO SHAPE

WRITER: TRACY DRAPER // PHOTOGRAPHER: FRED LOPEZ

There is no denying that the buns get maximum attention in this world of ours. But why all the fuss? Because our built-in seats do much more than give us something soft to rest our bodies on. They not only fill out our jeans, but they also propel us forward when we walk or run. Our glutes act as a counterbalance to our chests. They help us stand erect. They are our biggest muscle group and burn the most calories. Be kind to your behind and give it a little extra attention with the following exercises so you can get the most out of your derriere.

SINGLE-LEG GLUTE

1. Start in a quadruped position (on hands and knees) with your head and neck neutral, looking just in front of you. Both legs will remain at a 90-degree angle.

2. Contract the core and lift up one leg by squeezing your glutes. Foot is flexed with upper leg parallel to the floor.

3. Repeat 10 times per leg, alternating legs to build a total of three sets.

Second position

TRAINER’S TIPS

• The hip is the only joint that moves.

• Lift slowly with controlled movements in both directions.

• Lower to elbows if you feel strain in your lower back.

Start position

Dead Lift

1. Stand tall with dumbbells in han

1. Stand tall with dumbbells in hand. Keep your knees straight but not locked.

2. Inhale and lower weights with control to mid-shin. Make sure your back is very straight and your hips counterbalance your chest like a seesaw.

2. Inhale and lower with c back is and yo seesaw

3. Exhale and stand slowly, squeezing your glutes and hips the entire way up.

3. Exhale and stand squeez entire up.

This is a more advanced exe the dumbbells for a few times before of lower back. Do 8–up to 3 sets

NOTE: This is a more advanced exercise; if you are a novice, do it minus the dumbbells for a few times before adding weight to ensure the protection of your lower back. Do 8–12 repetitions as you work your way up to 3 sets.

TRAINER’S TIPS

• your on your

• Keep your weight on your heels.

• Bend from the hip joint as a hinge, keeping back straight.

• Bend as a back

• after every to avoid to lower back

• Stand up completely straight after every repetition to avoid injury to the lower back.

MUSCLE GROUPS TARGETED: hamstrings, glutes, and lower back

Second position

Hip Abduction

1. Stand tall with the band under the middle of each shoe; arms straight.

2. Keep hips square and knees facing forward; then shift weight to one foot, slowly lifting the other leg off the ground.

3. Lower leg slowly and return to start position.

4. Repeat 8–12 times as you not only work the outer hip but also improve your balance.

TRAINER’S TIPS

• Stand near a wall or chair for more help with balance.

• The only moving joint is the hip.

• Contract your core.

There are dozens of exercises for toning and taming these all-important gluteal muscles of ours. These three will give you a well-rounded start as you add them to your weekly workout. Keep in mind that proper form is imperative to your safety, as well as for the ideal results. Now get your buns busy!

Start position

Second position

MUSCLE GROUPS TARGETED: