Whether your backside is a pancake or you have a little too much junk in the trunk, a toned derriere can make a difference in the way your clothes fit and how you look from the rear view. Luckily, the muscles that lift and tone your tush are large and highly responsive to certain types of exercise.
Muscles of the Derriere
The butt muscles function as hip extensors. They include the hamstrings and gluteus maximus along with the lesser muscles of the hip including the gluteus medius, periformus, tensor fasciae latae and other small, deep muscles. When well-toned and developed, these muscles will give your backside a round, perky appearance.
Fat vs. Muscle
While muscle tone is important, the sub-cutaneous fat and cellulite that rests between your skin and muscle can contribute to a less-than-perfect bottom. Cellulite is nothing but fat cells filled to the max. To reduce fat, you must metabolize it by recruiting it for fuel. The good news is that the same exercises that burn fat will also tone your butt. Cardiovascular activities such as walking or jogging on an incline, the elliptical machine and stair climbing all do double duty as fat burners and butt toners. Combining cardio with resistance training will hasten your journey to booty beauty.
Closed-Chain Exercise
A close-chained exercise is one whose distal joint is anchored in a fixed place. A study led by John Porcari, Ph.D, and Blake Restvedt, MA, of the University of Wisconsin-La Crosse Exercise and Health Program, revealed that gluteal muscle recruitment was greatest in closed-chain exercises like squats and lunges as compared to machine leg presses. The study appeared in the January/February 2006 edition of ACE Fitness Matters. To perform a squat, stand with feet shoulder-width, chest lifted. Begin with hip flexion as if you were about to sit on a chair and allow knees to bend as hips travel backward. Keep your weight on your heels. Lower until your thighs are parallel to the floor, then return to standing, contracting the glutes and extending the hips fully. Repeat 12 to 15 times.
Open-Chain Exercise
An open-chain exercise is one where the distal joint travels through space. The same study by the UW-La Crosse researchers found quadruped hip extensions to be highly effective at recruiting both the gluteus maximus and gluteus medius. To perform this exercise, begin on all fours, with knees aligned below the hip and wrists aligned below the shoulder. Lift the right leg so the thigh is parallel to the floor, knee bent at 90 degrees. Lower the knee to the floor, and then lift, pressing the heel toward the ceiling and extending the hip fully. Repeat 12 to 15 times on both sides. To stabilize the spine, modify this exercise by placing your elbows on the floor beneath the shoulders.
Tips for Safety and Injury Prevention
To get the most from your workout, move the joints through their full range of motion. Perform exercises slowly and with control. Do not use gravity or momentum to generate movement. Establish a rhythmic breathing pattern while doing repetitions. Do not hold your breath. Never take the knees to angles smaller than 90 degrees. If you are just getting started, go easy at first. Anticipate some delayed onset muscle soreness, and treat it with rest and ice. Naproxen or ibuprofen may help, but do not exceed manufacturer's recommended dosages. Combine regular exercise with balanced whole food nutrition. Drink water before, during and after exercise.
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