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Wanted: Nice glutes

June 3, 2010

When it comes to getting a nice, firm derriere, nothing beats a squat! In particular, a plie squat (aka, sumo squat), which really lets you sink down comfortably and targets your glutes.

Why bother?

From behind, an uplifted butt that fills out your jeans can make you look years younger!

Next time you’re at the  mall, or grocery store, become an observer (discreetly, of course). You’ll agree.

Young women tend to have uplifted rears. Women who are older…well, not so much.

This can be rectified!

By the way, this goes for men, too!

Everything starts to droop on everyone as the years pass–unless you keep it all in use!

The “how to”

  • First, find a comfortable stance. Place your feet just outside shoulder width on the floor, toes angled out. There should be a slight bend in your knees.
  • Either place your hands on your hips or clasp your hands in front of your chest. NOTE: This is for an unweighted squat. I always do a couple sets of unweighted squats before adding any weight–like DBs or a BB.
  • If you need to, lightly grasp a sturdy support to keep your balance–something like a countertop, sofa or heavy chair.
  • Maintain an upright posture as you sink your glutes down to knee level. Don’t just drop down. Perform the movement under control.
  • Once you “hit bottom,” push through yourheels to reverse direction and return to the start (standing) position. (Pushing up through your heels helps activate your glutes more.) Retain that slight bend in your knees. Don’t “lock out” the knees at the top of the movement.

Repeat for 12-15 repetitions.

This is a great warmup for all your other leg work to follow.

OR, do it on a separate day, just to remind your glutes what they’re there for.

Now, now! That’s flexing and extending!

Flickr photo, bibingklaove

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