Exercises for a Rockin’ Rear
By Shannon Sutton
Remember that tight “heinie” you took for granted in high school? Well, it can once again be yours! Follow these simple exercises two or three times a week, and begin defeating gravity.
1. Start by lying on your back with knees bent with your feet parallel to one another (near your glutes). Press your weight through your heels, and slowly begin to raise your torso, starting with your tailbone. Focus on squeezing your glutes and abs. Your weight should be balanced between your heels and shoulder blades. Hold for a 20 count, and slowly return to starting position.
For more of a challenge, raise one foot 2 inches (without moving your hips) and hold. Alternate feet.
2. Maintain position from exercise number one; only place your heels on an exercise ball or bench. Slowly raise and lower your torso while squeezing your glutes. Note: This is a great opportunity to “superset” with abdominal work.
3. While in position number two, with torso raised, slowly extend legs out until almost straight. Keep your balance, hold for a count, and roll ball back in. (This doubles as a GREAT core workout!) Repeat desired number of sets or in one-minute intervals.
4. Place the ball between your glutes and a wall, with your feet held parallel slightly wider than your hips. Slowly lower to a squatting position, with your chest up and your abs engaged. (Remember the 90-degree rule: Keep knees over ankles and no farther than your toes!) Raise your body back to starting position and repeat.
Shannon Sutton is an independent certified personal trainer. Her certifications include ISSA, NASM, APEX and Reebok. She has invested years in helping individuals reach health, fitness and wellness goals. Contact her at (210) 722-3962.
