Samara Donald is: The Gym Coach

Make the most of your workout!

G is for Gluteus Maximus

Ah.. what could be more fun to talk about than your ….buns! Buns of Steel. Your booty. 

Well – you may not have guessed but the #1 question I get about working out is – “how do I get a firm butt!?” The sad reality at least for women is, your but will almost never be ‘steel’ like in any way shape or form, especially as we age and gravity takes over. Unless you are a body builder with 2% body fat that is! But (no pun intended), you can make your but more perky, round, and overall “bootylicious.”

Samara_dec09_0795I’ve blogged about the best exercises for the butt before, but let me review here:

  1. Squats
  2. Lunges – stepping back or off a bench
  3. Deadlifts
  4. Step ups
  5. Bridges

By far, those five exercises 1-2 times per week (3 sets of 12-15 reps each) will get your butt in gear more than any others. Other activities that can give your butt “perkiness” include:

  1. Walking/Running uphill or on an incline
  2. Cycling uphill
  3. Yoga
  4. Kickboxing

And don’t forget of course a balanced diet of carbs, fat, and protein – a perky butt is not a skinny or flat butt! You need muscle and a little healthy fat to be, as they say “as nice to look at leaving a room as coming in”.

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This entry was posted on May 20, 2011 by in fitness.
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