At Bottom, Some Advice

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fitOne of the most persistent questions we get is: What can I do about my butt?
Responding requires great care. I prefer to shift quickly into exercise science, charitably assuming the question is about physiology rather than booty aesthetics. Oh, yes, I’ll say, the gluteus maximus is among the largest muscles in the body, and working big muscles burns more calories than working small ones. Oh, yes, the gluteus minimus and medius, while smaller, help stabilise core movements, a key to midlife function.

(I have learnt not to say, ‘‘Oh, yes, your butt is as flat as a whiteboard and just as wide, and you ought to do something about it.’’)

But back to the question: What can you do for your butt? The current issue of Fitness Matters, published by the American Council on Exercise, offers new research.

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We’ll omit details of the experiment; suffice it to say the study involved sticking electrodes on the hindquarters of a dozen college students while they did a variety of exercises often used to target the gluteus muscles. The test was conducted at the University of Wisconsin, LaCrosse.

The results confirmed the value of certain exercises for building the targeted muscles. In order of benefit: Quadruped hip extensions; traditional squats and lunges; and step-ups. Machine-based leg presses were less effective.

The great thing about quadruped hip extensions, also known as kneeling kickbacks or (ahem) butt blasters, is that they require no equipment, are easier on the knees than other butt work and pass the can-be-done-in-front-of-the-TV test.

Get on all fours, your back parallel to the ground, your thighs perpendicular to it, arms straight. Slowly lift your right leg backwards until the thigh is parallel to the ground. Keep your knee bent at 90°; your lower leg will point to the ceiling. Slowly return to the start position, and repeat with the left leg. Do up to 12 per leg.

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Don’t make like a coyote with your back arched and chin turned moonward. Keep eyes on the ground, neck relaxed. Don’t twist your torso as your leg rises; keep your core steady, shoulders square. (Demo at shapefit.com/butt-exercises-glute-kickbacks.html.) Ankle weights can add challenge as you improve.

As for squats, the key is to stick your butt backwards as you lower your body, as if you’re reaching with your hindquarters for a chair seat. (Use a chair to get it right.) Do not let your knees slide forward beyond your toes. Squat until your thighs are parallel to the ground, then slowly push back up, keeping your belly tight.

For lunges, the key is to step forward far enough so your front leg is bent at 90°, and (again!) your lead knee does not pass your toes. Keep your torso upright, your front heel down. Move slowly.

For squats and lunges, plus step-ups, you can hold dumb-bells for more challenge. If either exercise hurts your knees, stop. Details: acefitness.org/ getfit/freeexercise. aspx; look under ‘leg exercises.’

Craig Stoltz/LAT-WP

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