Spring has indeed sprung and there are no prizes for guessing which are the two most popular exercises on the gym floor. Correct! Everyone is doing either butt or ab exercises, or both. The world is obsessed with the butt! Here's the reality check - you won’t get your behind into shape by doing countless repetitions of exercises aimed at the butt muscles. How many of you realise that it is impossible to spot reduce, i.e. you cannot lose fat from one area only simply by exercising those particular muscles. Exercise alone will improve the tone or increase the size of the muscle; it will not remove the fat lying over the muscle! That is why diet and cardiovascular exercise play a major role in getting the butt you want.
Butt Basics:
Getting a shapely butt requires a reduction in subcutaneous fat (the layer just beneath the skin) and an increase in muscle tone. To achieve this you need a three-pronged attack:
Follow a prudent diet that is low in fat. To lose fat you must achieve a calorie deficit, i.e. calories in (through the mouth - there is no other way!) must be less than calories out (daily activity).
Perform aerobic exercise at least three times per week. Virgin Active Clubs offer the following wide choice of activities: brisk walking, running, cycling, rowing, stepping, indoor cycling, cross-training, swimming, as well as various group training activities. Aim for 20-60 minutes of activity, depending on your fitness level.
Do the correct exercises to tone your muscles and to maintain your muscle mass. A Fitness Consultant can assist you with this.
A Lesson in Anatomy:
Your butt consists of a number of muscles, which is probably why it is so hard to get it into shape. Each muscle is positioned differently and has a different function.
Gluteus maximus (glutos = buttock; maximus = largest): The largest and most superficial of the gluteal muscles (in some people it is more maximus than in others) which starts from the base of your spine and runs diagonally to attach to the top of your outer thigh. It forms the characteristic "cheek" of your butt. It extends the thigh and is most effective when force is required, especially when rising from a forward flexed position (as in squats); and in thrusting the thigh backwards when climbing stairs or running. It also rotates the thigh outwards, but is generally inactive when walking.
Gluteus medius (medius = middle): Largely covered by the gluteus maximus, but situated to the side, above the hip joint. Originates from the side of the pelvis and attaches to the top of the outer thigh. It plays a very important function in walking: - when one leg is on the ground and the other leg is swinging forward, the gluteus medius of the planted leg holds the pelvis steady so that it does not sag on the side of the swinging leg and the foot can clear the ground to swing forward in preparation for the next step. It also moves the leg out to the side and rotates the thigh inwards.
Gluteus minimus (minimus = smallest): Very similar position and function to the gluteus medius.
Research done at San Diego State University by Professor Peter Francis, Ph.D. who used electromyographic (EMG) recordings to calculate the amount of force generated by the butt muscles during 10 different exercise, produced the following results:
No. 1 The One-foot Squat
No. 2 The Kickback
No. 3 Sumo Squat
No. 4 The Lunge
No. 5 Full Squat
No. 6 Stepping
No. 7 Hip Lifts (Bridging)
No. 8 Half-Squat
No. 9 Front Squat
No. 10 Leg Press
