According to the textbook Essentials of Anatomy and Physiology, Fifth Edition, the muscles of the butt are the gluteus maximus, gluteus medius, gluteus mimimus and iliotibial band. The gluteus maximus is the largest muscle in the body; the gluteus medius and minimus lie directly underneath the maximus and the ilitotibial band connects the maximus to the femur of the leg. Exercises to remove cellulite from the butt mean combining strength training and cardiovascular work.
Squat
One of the most basic exercises, squats are highly beneficial in working the butt. Squats target the larger muscles of the legs, thighs and the entire butt and are versatile to have varying intensities as your fitness levels change. Though there is no proven cure for cellulite, consistent strength training and cardio exercise will burn fat cells and replace them with lean, toned muscle. Begin standing with your feet at hip-width distance. Come into your squat by bending your knees to 90 degrees, not letting your knees track beyond your toes, and sticking your tailbone straight back as if sitting into a chair. "There's no pill or medicine you can take to lose cellulite, really, but there are definitely fitness changes you can make to improve the look of it," said American College of Sports Medicine certified personal trainer Shelby Young. "You can do the right kinds of exercises that build muscle and burn fat from these areas, which essentially gives you a more toned look instead of the cellulite look."
Walking Lunge
Another simple exercise, lunges are designed to target each side of the gluteals and each leg individually. Like squats, they are effective in working these large muscles to burn more calories and increase the heart rate for weight loss and overall muscle-toning. Walking lunges add more intensity to the move by adding some movement. Begin standing with your feet hip-width. Lunge your right foot forward, bending your knee to 90 degree and keeping your back leg extended and strong. Immediately lunge forward with your left foot, walking forward each time you change sides. "Walking lunges are really good for tightening the butt," said Young. "They really target each side and strengthen the smaller, deeper muscles too. Rather than static lunges, walking with them is going to get your heart to work more too."
Stair Climbs
Stair climbs can either be done on the stair climber machine or using a bench or step. The stair climber will come preset with workouts you will choose from to focus on fat-burning. If using the bench or step, begin by stepping your right foot onto the step, then lowering back to the floor. Step your left foot onto the bench and lower back down, contracting your glutes through each lift-and-lower motion.
References
- Essentials of Anatomy and Physiology, Fifth Edition; Valerie C. Scanlon, Tina Sanders; 2007
- Shelby Young, ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club; Milford, NH
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