Q: Today in the Hawk’s Nest, we have Rachelle, who is 21 years old and has recently lost weight. Now that she has accomplished her weight loss goals, she would like to develop more shape in her buttocks and tighten up the back of her legs. Her question is: “What would be the best exercises to help tone these areas?â€
A: Well Rachelle, genetics give individuals their differently shaped backsides (which consist of flat, round, pear-shaped, heart-shaped, etc.), so we try to make the most out of what we have. There are many key exercises that target the backside, such as walking or jogging at an incline, using the stair-stepper, standing when biking and performing certain weight-training exercises. For example, a person with a flat backside will want to do squats with heavy weight as a primary exercise to increase muscle mass for added shape. If your rear end is round or bubble-shaped, you should avoid squats. Instead perform the leg lunge, which will assist in shaping with lighter weight and higher reps.
Here are a few key exercises to add to your current workout. These exercises target both the buttocks and hamstrings for shaping and toning when used with moderate to light weight, high reps (between 20 and 30) and controlled form.
Stiff-Legged Deadlift: Although it is often thought to be primary lower back exercise, the stiff-legged deadlift is great for developing your hamstrings and glutes. Keep in mind that your form must be perfect or you risk straining your lower back (which many people have a tendency to do). This lift is performed by standing upright with your feet shoulder-width apart, knees slightly bent and a barbell or dumbbells in both hands. Keep your back flat or slightly arched, and your head up facing forward. Inhale on the way down. Lean your weight back onto your heels, and push your glutes back to apply tension on your buttocks and hamstring muscles as you lean your torso forward (like a tight toe-touch stretch). Slide the weights down your front quads to mid-shin, but do not round your lower back. In the bottom position, your torso should be parallel to the floor or slightly below. Maintain a flat back or a slight arch in your lower back (chest out) as you raise your torso. Tighten the muscles from your calves up to your buttocks and squeeze at the top. Perform three sets of 25 reps. You should not feel any strain on your lower back. If you do, reduce the weight, or have a knowledgeable trainer check your form.
Single Dumbbell Deep Squat: Take a wide squat stance, toes pointed outward and feet approximately shoulder-width apart. Hold a single dumbbell with both hands by one end (upright) between your legs, keeping your back straight and your head up. Perform a deep squat and really feel the stretch. Push off your heels, and press upward using only your butt and hamstrings. Squeeze the muscles tightly at the top position. Perform three sets of 25 reps.
Lower-Cable Leg Kick-Back: Using a lower cable, attach an ankle strap to one leg, and set a light weight on the stack. Facing the weight stack, step back on one foot, and place your hands on the machine for balance. Bend slightly at the waist, and keep a flat back (which stretches the glutes and hamstrings for a better contraction). Kick the leg attached to the cable back as far as possible, tighten your buttocks and hamstrings, hold for a second and return. Do three sets of 25 to 30 reps for each leg.
Here are a few extra key pointers to get the most out of your butt, hamstrings and thigh workout:
• Always do your weight-resistance workout before your cardiovascular training.
• If working all of your leg muscles in one day, begin with hamstrings, move to quads, then to calves and finish with light glute training. This direction of exercises creates a good synergy for blood flow while targeting key areas and keeping them strong on all movements.
• For building muscle, keep your reps between 10 and 15 with heavier weight; for conditioning and cutting, keep reps between 15 and 30 with lighter weight.
• Always maintain good form on every exercise.
You can do hundreds of sets and miles and miles of cardio, but without a healthy diet, high in protein, moderate in complex carbohydrates and low in fat, it’s virtually impossible to obtain your goal. An easy way to start your program is by consuming 0.75 gm of protein, 1.1 gm of complex carbs and less than 0.25 gm of fat per pound of lean body mass per day. Example: A 135-lb person would consume 101 gm of protein, 148 gm of carbs and no more than 34 gm of fat per day, which would be divided into six small meals.
David Hawk Jr. - Is a NPC national level competitor, personal trainer and fitness model. He is currently working with Triarco Industries as their athlete and spokesperson. Dave can be reached at DAVEHAWKH2@YAHOO.COM or DAVE@DAVEHAWKJR.COM