Does my butt look good in this? You know all of us have asked the question or have heard this question before. There even was a commercial with some guys asking each other if their butt looked big in what they were wearing. Funny, but it is the truth. Not just women check out how their buttocks look in their jeans, men do too. I was at Kohl’s the other day buying a new pair of jeans. I failed to check out my butt in the mirror (really!) and when I got home, I was ready to put up my new favorite jeans and I saw there was a white line right over where my right butt cheek would be! Bummer! No worries I will just get my receipt and exchange. Oh no, can’t find receipt! Digging in my trash cans, looking all over could not find it anywhere. I figure I would try to exchange anyway, was ready for a big explanation and telling them which cash register and attendant and all they said was to just get another pair and they will fix it at the cash register. Thank you! How wonderful was that? They really mean it when they say “no receipt needed.” I did make sure I checked out my butt this time.
Are you looking to have your butt look good in pants? It can be done with hard work and of course eating healthy.
Gluteus Maximus (big butt muscle) is the main muscle in your rear. Like all other muscles when you are not using it, you will be losing it. Whether the reason is that the butt muscle is disappearing to your butt muscle going south. Don’t you hate it when your “cheeks” are not in your underwear where they belong? So, what can we do to get your butt back where it belongs?
As any other muscle, you have to strengthen that muscle to get it tighter. The following exercises are emphasizing on your Gluteus Maximus muscle. However, I do believe in working the whole body. In your workout you could pick three or four exercises of the ones I am going to give you (all exercises focus on the buttocks)
For strength 6 to 10 reps for 3 to 4 sets, and strength endurance 12-20 reps 1 to 2 sets.
Lunges—step forward with one leg and push back to start position. The further you step forward the more Gluteus Maximus you are working (This is one of my favorites. Not because I like doing them but because it works so good)
Squats—make sure you go deep enough that your upper legs are parallel with the floor. Knees do not pass your toes (you should be able to see your toes when squatting down).
Kick-backs—your leg is on the roll, which should be at least horizontal or higher. The leg you are standing on is slightly bent. Bring leg down and extend towards the back without arching your back (you probably want a trainer to show you first).
Leg press—let your knees come as close to your chest as is comfortable for you.
The following exercises are done without weight. You can time the exercise or count.
On hands and knees, keep mid section stable—bring right knee towards chest and extend completely towards the back. Do not swing the leg up in the air (your back will thank you). Do the same on the other leg.
Same position, bring bent leg to the side. Also called “fire hydrant” (male dog relieving itself…) Do the same with the other leg.
On stomach with forehead resting on hands. Keep both hip bones on floor—lift one leg straight off the floor keeping both hip bones on floor. When coming down, don’t let your leg touch the floor. Keep the tension on the muscles. Same other side.
Lie on your back, knees bent, feet on floor, arms side ways. Lift buttocks off floor and squeeze hard.
Stay focused, work hard, eat healthy and you will be saying “My butt does look good in this!”
Ester Marsh, ACSM Cpt