Great Glutes

Want a tighter, firmer, J-Lo looking behind?

With mini skirts, fitted jeans, bikini bottoms and low-rise on the scene — it’s time to get off your okole and work those buns.

The Gluteus Maximus, aka buttocks, is one of the largest and strongest muscles in the human body.

And often, one of the most looked at. It’s OK, men, women are guilty of it too.

Here are five easy “butt blasting” exercises from Tommy Lam, an ACE (American Council on Exercise) certified fitness instructor and owner of Kempo Unlimited.

Don’t have time to hit the gym? These exercises can be done at home, and even while watching TV.

Warm up: Begin with a 3-5 minutes jump rope, followed with two to three sets of 20 alternating front lunges. Take 30-45 seconds break in between sets.

Workout: Do two to three sets of 20-25 reps for each of the exercises (pictured at right) without resting in between sides. Take 30-34 seconds break in between sets.

Cool down: Stretch butt, hips and lower back, holding each stretch for at least 20 seconds.

To make the exercises easier or to lessen strain on your back, the bottom four exercises can be done down on your elbows, but make sure you’re still in line with your shoulders. Or to make these exercises more challenging, try using ankle weights on the working leg.

“Perform this workout three to four times a week, with at least one day off between workouts,” advises Lam. “And increase sets and reps as needed.

“In the intial stages of the exercises, you may feel muscle aches and pain. But through gradual progression you’ll notice less muscle aches, and a tighter, firmer butt”

These are just some of the exercises taught in Kempo Unlimited’s fitness kickboxing class. And after trying them myself, I can tell you that they “kick butt.”

So do the workout, stick with the schedule, and see tighter cheeks in just weeks.

“In the intial stages of the exercises, you may feel muscle aches and pain. But through gradual progression you’ll notice less muscle aches, and a tighter, firmer butt”

These are just some of the exercises taught in Kempo Unlimited’s fitness kickboxing class. And after trying them myself, I can tell you that they “kick butt.”

So do the workout, stick with the schedule, and see tighter cheeks in just weeks.

Alternating front lunges: Start from the standing position with your hands on your hips and legs hip width apart. Step forward with your left leg, lowering hips until left knee is bent over your left ankle and right knee points toward the floor. Ensure that your back is straight and your left knee does not bend pass your left foot. Return to starting position. Repeat the same movement for the right side and keep alternating for reps.

 

Back kick leg extensions: Kneel on all fours, keep arms in line with shoulders and keep hips squared. Extend leg straight back to the hip height while tightening your butt area. Return to starting position. Repeat for reps, then switch legs to complete one set.

 

Single leg side lifts: Kneel on all fours, keep arms in line with shoulders and keep hips squared. Lift your leg to the side parallel to hip height, hold up for 1-2 seconds and return to starting position. Repeat for reps, then switch legs to complete one set.

 

Upright leg lift: Kneel on all fours, keeps arms in line with shoulders. Lift your leg up behind you almost parallel to your hip height. This will be your starting position. Keeping your leg bent push your leg up to the ceiling. Contracting your buttocks each time you push up. Return to starting position. Repeat for reps, then switch legs to complete one set.

 

Side lift leg extension: Kneel on all fours, keep arms in line with shoulders. Lift leg to the side parallel to hip height. This will be your starting position. Extend leg, hold for 1-2 seconds and return to starting position. Repeat for reps, then switch legs to complete one set

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