• 46°

Ester Marsh: How to tone your butt

Q. Can you give me any information on a “saggy” butt? I really liked your columns about toning legs and the arms.
A. That would be a great addition to the last couple of columns.
Isn’t it a pain to see your buttocks go south? As any other part of your body, if you don’t use it, you lose it. Or drop it, in this case.
As you age, gravity really takes a toll. It is not just your buttocks that sags. Your hormone levels drop, your skin’s elasticity is diminishing. All in all, part of growing old gracefully. By taking good care of yourself, drinking plenty of water, eating a balanced diet and exercising regularly, you can slow down the process and even reverse it with enough hard work and dedication.
Below are some exercises to have your buttocks go back to where they belong:
At least twice a week, you can perform two sets of 15 reps on one workout and three sets of 10 reps the next.
Make sure you warm up and stretch.
• Lunges are one of my favorite exercises. You can alternate your legs or finish working on one leg before starting with the other. This exercise can be done with or without weights.
• Squats. Make sure your back is straight, your knees do not pass your toes and your head is in a neutral position; looking straight ahead not tilted back.
• Leg presses, nice and deep if your back can handle it.
• Kick backs. You could use the rotary hip machine, or if your gym has a “butt” machine, use it.
You can perform the following without any weights and they will also help tighten those buns. Adding weights does increase the ability to gain muscle size (and therefore lift the buttocks). Perform all exercises two sets of 25 reps.
• Prone (face down) leg lifts. Alternate or finish one leg first.
• On your back. Knees are bent. Now lift your hips off the floor and squeeze your buttocks hard. I tell my classes to pretend they are emptying a tube of tooth paste.
• On your elbows and knees. One leg is bent and pretend that you are hammering a nail into the ceiling with the bottom of your foot.
• On hands and knees, and lift your leg to the side.
Now, this is something you have to add to your weekly exercise routine and continue to perform even after your butt has risen again.
Good luck.
Ester H Marsh ACSM Cpt

Comments

Comments closed.

Crime

Blotter: Feb. 26

Crime

Salisbury, Kannapolis men charged with soliciting sexual acts

News

Racial bias ‘deeply entrenched’ in report critical of Apex Police Department

Nation/World

US bombs facilities in Syria used by Iran-backed militia

Elections

City council again dismisses idea of adding new member, focus now on recommendation to delay elections

Business

‘Let’s make some money:’ Loosened restrictions praised by bar owners, baseball team

High School

Salisbury High bucks historical trend in dominant shutout of West Rowan

Enochville

Garage declared total loss after Enochville fire

Crime

Cooper, N.C. prison officials agree to release 3,500 inmates

Coronavirus

Two more COVID-19 deaths reported in Rowan, six for the week

Crime

Blotter: Man brandishes AR-15, runs over motorcycle at Rockwell-area gas station

Crime

Salisbury man charged with exploitation of minor

Crime

Road rage incident results in assault charges

Local

Dukeville lead testing results trickle in, more participation needed

Education

Faith Academy interviewing staff, preparing site for fall opening

News

Volunteers work around obstacles, alter procedures to offer free tax services to those in need

Education

Education shoutouts

Local

Retired Marine gets recognition for toy collection efforts

Local

March issue of Salisbury the Magazine is now available

Education

Five get Dunbar School Heritage Scholarships

Education

Education briefs: Salisbury Academy fourth-graders think big as inventors

Education

Bakari Sellers keynote speaker at Livingstone College Founder’s Day program

Nation/World

Biden aims to distribute masks to millions in ‘equity’ push

Nation/World

Chief: Capitol Police were warned of violence before riot