The arms, hips and butt are common focus areas for individuals looking to improve their physique. There are several combination exercises, targeting at least two of the three areas at a time, that you can perform to build and strengthen arm, hip and butt muscles. Train two or three times per week on nonconsecutive days, completing one to three sets of six to 12 repetitions for each exercise, to achieve optimal results. Consult your doctor if any exercise causes abnormal pain.
Lunge Extension
Performing lunges and triceps extensions as a combination exercise builds the gluteus maximus and hamstrings, which extend your hips, and the triceps, which extend your elbows. Stand and hold a dumbbell behind your head, with your elbows flexed and pointed upward. Step forward two to three feet with your left foot and squat until your thigh is parallel to the floor, then extend your elbows to lift the weight over your head. Lower the weight, then stand up and step back to the starting position. Repeat the exercise with your right leg and continue alternating sides for your desired number of repetitions.
Side Plank Leg Lift
Combining the side plank exercise with side leg lifts targets the arm and shoulder muscles, which contract isometrically to help hold your body off the floor, and the buttocks, which work to move your leg sideways, away from the center of your body. Hold your body off the floor with your left arm fully extended, facing sideways, and your legs stacked on top of each other. Lift your right leg about two feet away from your left leg, then lower slowly and repeat. Complete your desired number of repetitions, then switch sides and lift your left leg repeatedly. Wear ankle weights to add resistance if desired.
Squat Press
Perform squat presses to develop the hip extensors, upper arms and shoulders. Stand with your feet at least shoulder-width apart and hold a barbell in front of your shoulders with your palms facing forward. Flex your hips and knees until your thighs are parallel to the floor, then stand back up and immediately extend your arms straight upward to push the barbell above your head. Lower the barbell back to the starting position, then squat again. Continue like this for your desired number of repetitions, keeping your spine erect throughout the movement. You can use dumbbells instead of a barbell if you want.
Wall Sit Curl
Wall sit curls target the hip extensors and the muscles on the front of your upper arms that contribute to elbow flexion --- the biceps brachii, brachialis and brachioradialis. Hold a dumbbell in each hand, stand with your back flush against a wall and move your feet about two feet away and at least shoulder-width apart. Position the dumbbells outside your hips with your palms facing forward, then flex your hips and knees, sliding your back along the wall until your thighs are no more than parallel to the floor. Perform a set of curls while maintaining this position, then stand up, rest briefly and repeat.
References
- "Physiology of Sport and Exercise"; Jack H. Wilmore, David L. Costill and W. Larry Kenney; 2008
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
- "Basic Biomechanics"; Susan Hall; 2007
- American Council on Exercise: Standing Dumbbell Overhead Triceps Extension
- ExRx.net: Side Bridge Hip Abduction
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