9 October 2009 (Health and fitness)
Saint Julz often gets asked about how a boy is to get a fabulous posterior; in fact it is one of the top fitness emergencies she finds herself dealing with!
Whilst I can’t claim to be an expert in the secret joys of a pert male tushy, I must confess a weakness for the visual appeal of them (admired from an appropriate distance).
OK boys, let’s head back to the classroom for an anatomy lesson:
Our larger butt muscle is our gluteus maximus – when we refer to our butt that’s what we’re generally talking about. Less well known is our gluteus medius – the smaller of our butt muscles, it hangs out above our glute max (but a bit to the side).
While the maximus is the star of the show and gets all the attention for pertness and tone, the medius works behind the scene preventing injury and keeping us balanced. (Phfffff, balance and injury schminjury!)
Let’s get to the point and focus on looks: toning your gluteus maximus!
Want to know the best butt-toning exercise ever? Fucking! Yee haa, some serious butt squeezing action is going to make a butt so firm you could crack, well anything you want on it! If you’re looking at something a little more fitness oriented here are some exercises you can do on your own! The secret is to lift from underneath, creating a butt like a ripe peach.
TRAVELLING LUNGES (aka death lunges)
If you only do one butt exercise do this one. It works the back of your thigh for that curvy bit, lengthens and strengthens you butt and gives you a lovely round shape
- Start with your feet hip-width apart and your shoulders back
- Step forward into a lunge, keeping your centre of balance over your back knee, with your front knee on top of your ankle.
- Push forward, bringing your back foot in line with your front foot
- Pause before continuing forward
SQUAT WITH TOES RAISED
This is your second exercise; your toes are up so you get more backwards movement and more butt shaping!
- Stand with your feet-hip width apart and your knees neutral.
- The front part of your feet should be placed on a slightly elevated surface (phonebook works a treat: the higher the phonebook, the better the workout – sorry Taranaki!)
- Drop down to a 90 degree position behind your knees, sitting back into the move as if showing off your delightful booty to someone behind you
- Use ball to assist with balance
For technique pictures for these exercises and more to complete your Bro Online bootylicious booty builder’ go to www.julzdarroch.co.nz.
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