myfitnesshut

Got saddlebags, jigglin’ jelly, extra large buns, etc.? There are some things you can do to shape up your butt!

Client Q: I’m tired of my butt being fat and ugly! Help me tone it up!

Mark’s A: You should take the approach that you will sculpt your total body, not just your rear-end. Total body fat reduction (especially abdominal fat) is the goal! Full body circuit weight training (including bodyweight exercises) and interval cardio is ideal for sculpting your body.

Some top cardio exercises for shaping your glutes (and legs) are: sprinting (including uphill), walking uphill, stair climbing and jogging. You don’t need any gimmicks or fancy gadgets!

As for strength training? You can’t leave out squats! Do your squats—bodyweight squats, dumbbell squats, barbell squats, split squats, lateral squats, one-legged squats, etc. Mix it up but do them. The benefits of the squat exercise extend beyond your legs. The same can be said for deadlifts (traditional, stiff-legged or other variations). Other top glute exercises are:

1) Step ups (front, lateral, transverse)
2) Lunges (front, reverse, walking, lateral, transverse)
3) Standing cable hip abductors
4) Standing, prone or floor hip extensions
5) Floor lateral thigh raises
6) Glute bridges and marching glute bridges
7) Pelvic raises and posterior pelvic tilts

Be sure and visit my new site, Your Fitness University! Test your fitness IQ and see the Fit Tip Of The Day!

Need more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter!

By way of review, let’s look again at getting your glutes fired up! Remember, that your glutes are probably not firing properly because of inadequate neural drive from the central nervous system. In other words, it is probably not an issue of strength. First, you need to lengthen tight muscles. The stretches are listed as follows (use self myofascial release with foam roller before doing these stretches):

1. Hip Flexor Stretch
2. Quadriceps Stretch
3. Bodyweight Lateral Lunges (for adductors)

Then, you need to activate (fire up) your glutes with these exercises:

1. Glute Bridge
2. Opposite Leg Opposite Arm Raise
3. Glute Kickbacks

Lastly, exercise the fired up glutes with these exercises:

1. Bodyweight squats
2. Lateral tube walks
3. Walking Lunges

Now you’re ready for your workout! Keep in mind, this is just part of your total workout which includes upper body work. To be effective, glutes (and leg work for that matter) should be trained with cardio and strength training.

The American Council on Exercise (ACE) research found that the top cardio exercises for shaping your glutes (and legs) are: lunges, walking uphill, stair climbing, jogging and running. No big surprises here and no gimmicks! Just hard work! And research has proven that high intensity interval cardio is superior to longer duration, slow cardio (interpretation: go hard for 20 minutes instead of slow for 40 minutes)! Do 5-6 days of cardio exercise.

As for strength training? You can’t leave out squats! Do your squats—bodyweight squats, dumbbell squats, barbell squats, split squats, lateral squats, one-legged squats, etc. Mix it up but do them. The benefits of the squat exercise extend beyond your legs. The same can be said for deadlifts (traditional, stiff-legged or other variations). Other top glute exercises are:

1) Step ups (front and lateral)
2) Standing cable or machine hip abductors
3) Standing, prone or floor hip extensions
4) Floor lateral thigh raises
5) Glute bridges and marching glute bridges
6) Pelvic raises and posterior pelvic tilts

If these exercises become easy for you, then increase resistance or weights.

Visit the posts for the first 3 parts of the glute series:

Glutes, Part 1

Glutes, Part 2

Glutes, Part 3

In the final part of this series, I will look at causes and prevention of injuries to the glute area.

When you talk about shaping up your glutes, you need to know your body type. Because of your genetic makeup, you are predisposed to respond to exercise in a particular way. Among other things, genetics determines your ratio of testosterone to estrogen, types and distribution of muscle fibers, where body fat is stored and body type.

There are three basic body types. You will fall under one or a combination of these body types.

Mesomorphs - Mesomorphs tend to be muscular with large bones and thick joints. Due to more muscle mass, mesomorphs usually don’t have weight problems unless they overeat and undertrain.

Endomorphs - Endomorphs are more rounded, voluptuous or sometimes chubby. Their bones and joints are not as large as mesomorphs but larger than ectomorphs. Endomorphs tend to have more body fat and need regular weight and cardio training and good nutrition.

Ectomorphs - Ectomorphs are slim or linear in shape. They often lack muscle tone and sometimes have postural problems of the vertebrae (scoliosis is an example). Therefore, weight training is very important. Ectomorphs often have to eat more just to maintain weight (we all should have that problem)!

Mesomorphs respond to weight training by building muscle mass much faster than ectomorphs, even though they are following identical programs. And endomorphs generally need to lose body fat to see changes in shape as a result of strength training. As you can see, it is critical to have your training program tailored to your individual needs and goals.

You probably know where your body stores the most body fat. When you train your glutes, don’t neglect the other areas of your body. For instance, it is critical to stabilize and strengthen your body’s core first. This will aid you when you train other areas of your body.

In general, with the possible exception of ectomorphs, it is a good idea to start your training program with 3 days a week of full body circuit weight training. This type of training has been proven to effectively burn fat and improve heart function. Combine circuit weight training with 5-6 days a week of cardio exercise and you will burn even more fat. This type of training should last about 4 weeks to build a foundation. The later stages of your training can target problem areas such as your glutes.

In the next part of this series, I will discuss the function of the gluteus maximus, gluteus medius and gluteus minimus.

Weight Gain During Pregnancy

The amount of weight a woman should gain during her pregnancy depends on her weight prior to becoming pregnant. Excess weight gain and failure to lose this weight six months postpartum are predictors of long-term obesity.

Weight Gain Norms during Pregnancy

Normal weight prior to pregnancy: 25-32 lbs.
Overweight prior to pregnancy: 15 lbs.
Underweight prior to pregnancy: 40 lbs.

Exercise Risks For Pregnant Women

Physician approval for exercise is always required for pregnant women. Risks for the mother include hypoglycemia (low blood sugar), fatigue, and muscoskeletal injuries. The baby is at risk for hyperthermia (overheating) and decreased uterine blood flow. The mother should stop exercising before fatigue sets in and follow the recommended guidelines for exercise mode, frequency, intensity, and duration. Should any of the following warning signs occur, exercise should be discontinued and the mother should consult her physician.

Exercise Warning Signs during Pregnancy

Vaginal Bleeding
Muscle Weakness
Shortness of breath prior to exercise
Calf pain or swelling
Dizziness
Preterm Labor
Headache
Decreased Fetal Movement
Chest Pain
Amniotic Fluid Leakage

A few preliminary studies have found that regular exercise can ease some of the pain and stress that you may have each month during the week or two leading up to your period. In one trial, researchers at the University of British Columbia in Vancouver had eight previously sedentary women work up to running 12 miles per week over six months. At the end of the study, the runners reported less breast tenderness, bloating, and moodiness before their periods. Six normally active women who did not increase their level of exercise felt no changes in their usual premenstrual symptoms.

Another study found that women who exercised regularly felt less pain and depression before their periods than nonexercisers. Unfortunately, no studies have looked at how exercise might help women with severe premenstrual syndrome, a clinical disorder in which women find themselves plagued each month by pain, headache, cramps, depression, and fatigue, among other symptoms.