How do you reduce the size of a big butt? Or, how do you tone and lift any butt? We could discuss the anatomy and biomechanics of the gluteus muscle group until the sun goes down, but for most people, it all boils down to simplicity. In other words, what are the best exercises to achieve my goals?

Well, in the best possible order for your butt workout, here's the top exercises:

• 1. Crawl Kickouts (not pictured) - get down on your hands and knees. Kick out behind you and fully extend your right leg. Complete 50 repetitions for the right leg and 50 repetitions for the left leg.

 

• 2. Bent Over Cable Kickouts - attach a cable to your lower leg with a velcro or belt strap. Standing on the other leg, hinge forward at the waist, and kick out behind your body, keeping the leg slightly bent through the entire range of motion, then fully extending the leg at the end. Complete two sets of 15 repetitions for each leg, resting one leg while the other is working.

• 3. High Step-Ups (not pictured) - hold on to a set of dumbbells or place a barbell on your back, and step-up onto a platform that is close the height of your knee. Complete two sets of 15 repitions for each leg, resting one leg while the other is working.

• 4. Walking Lunges (not pictured) - find an open space, hallway, or court, then with alternating legs, lunge 25 steps down and 25 steps back. Holding dumbbells is optional.

• 5. Romanian Deadlift - hold a barbell down by your bellybutton with straight arms, then hinge forward at the waist, keeping the back completely straight and the knees slightly bent. Try to look forward and stick your butt out. Complete three sets of 12 repetitions, with a 45 second rest between each set.

Take this entire work-out and complete it 1-2 times during the week, with at least 72 hours between butt specific workouts to allow for adequate muscle rest, recovery, and response. After about six weeks, head to the mall for a new pair of jeans.

Until next time, train smart,

Ben Greenfield

M.S. PE, NSCA-CPT, CSCS

P.S. Feel like changing your whole body, and not just the butt? It might be time to talk to a trainer! Shoot me an e-mail at elite@pacificfit.net, let me know your goals, and I'll design a customized personal training program for you that fits your budget and your needs.