• 45°

Does my butt look good in this?

After much (great) feedback on last week’s column, I figure it is time that we move from the stomach to the buttocks.

You know all of us have asked, “Does my butt looks good in this?” or have heard this question before. There even was a commercial with some guys asking each other that same question.

Are you looking to have your butt look good in pants? It can be done with hard work and, of course, healthy eating and not just to look good in pants but also in swimwear.

The gluteus maximus (big butt muscle) is the main muscle in your buttocks. Like all other muscles, when you are not using it, you will be losing it. 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 it 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 focusing on the buttocks).

For strength, do 6 to 10 reps for 3 to 4 sets, and for strength endurance, do 12-20 reps 1 to 2 sets.

Lunges — step forward with one leg and push back to start position. The farther you step forward, the more gluteus maximus you are working. This is one of my favorites. Not because I particularly like doing them but because it works so well.

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). Back straight, head in extension of your spine.

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 lifting its leg to the side). Do the same 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. I always say in class “squeeze so hard you can empty a tube of tooth paste!”

Stay focused, work hard, eat healthy and you will be saying, “My butt does look good in this!”

Ester Marsh, ACSM CPT and Health & Fitness Director JF Hurley YMCA


Comments closed.


Bell Tower Green renamed to honor Stanbacks; Nancy Stanback receives key to city


Commissioners green light additional houses at Cherry Treesort in China Grove


A.L. Brown will hold in-person, outdoor graduation


Granite Quarry awards FEMA contract for Granite Lake Park


City to vote on apartment developments, final phases of Grants Creek Greenway project

High School

High school football: North receiver McArthur a rising star


Carl Blankenship: Pollen and prejudice make their return


Harris pitches $2.3T spending plan on trip to North Carolina


Murder case against ex-cop in Floyd’s death goes to the jury


Sheriff’s office: Man takes deputies on chase with stolen moped


Afternoon, evening COVID-19 vaccination clinic planned Thursday


Concord man charged with woman’s murder in drive-by shooting

Ask Us

Ask Us: Have city, county elected officials received COVID-19 vaccine?


City gives away nearly 100 trees during ‘We Dig Salisbury’ event


Political Notebook: Bitzer expects most ‘Trump-like’ candidate to be favorite in state’s Senate race


Blotter: Concord man arrested in Rowan for indecent liberties with children


Half of US adults have received at least one COVID-19 shot


Police: FedEx shooter legally bought guns used in shooting


Hester Ford, oldest living American, dies at 115 … or 116?


Size of pipeline spill again underestimated in North Carolina


Kannapolis Police searching for suspect who fled scene of homicide


RSS superintendent talks district’s future, strategic plan survey


Complaints and fines pile up against unpermitted landfill in southwest Rowan County


Catawba baseball: Crowd comes out to say goodbye to Newman Park