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Friday, August 14, 2009

TrainerTiff: My Top 5 Glute Exercises

When I think of targeting the gluteus maximus muscles, I can’t help but to think back to the early '90s and the "Buns of Steel" era. Remember?

This video made every woman and teen girl want hard buns -- and I was no different.

(Never mind the fact that actually having a butt that was as hard as industrial grade metal might not be the most desirable thing.)

When we were starting high school, my friends and I got together a couple of times a week and did this tape. We were fanatical about sticking to the routine. We fought through the pain and the ever creeping desire to quit. We even blocked out the thoughts of “is this really worth it?” We were on a mission -- for a while, anyway.

We stopped after a month or two (at best).

Today, my "Buns of Steel" tape is probably stored away somewhere with dust all over it. (Even if I could get to it, I may need a refresher on how to operate a VCR.)

One thing that I learned from our brief commitment, though, was that getting steely buns -- as opposed to, say, honey buns -- would take a couple of things.

One: You had to really want it.

And two: It was going to take some effort.

Consistency is the key here. Hard work pays off. It's worth it in the end (get it?).

Below are my favorite exercises to target that famous backside area. Check them out.

1. Squats: My favorite exercise. Try this version: the plié squat. Not only are squats great for the legs, they're also fantastic for your glutes.

2. Cable kickbacks: I like doing these with a little bit of weight. Remember to squeeze in the target area as you lift.

3. Doggy leg lifts: Old school, but gets the job done. If I remember correctly, this was one the exercises in "Buns of Steel."

4. Forward lunges: Targets your entire leg. As you return to the standing position, push with your heel rather than your toe to really target your butt.

5. Bridge: You’ll feel these in your hamstrings as well, but be sure to squeeze your glutes as you lift your hips.

Tiffiany Moore is a certified personal trainer and NANBF figure competitor. Read more at www.trainertiff.blogspot.com. Questions or comments e-mail trainertiff@hotmail.com.

1 comment:

daughterotf said...

Thanks Tiff! I just happend run across your blog. The exercise that helps me the most is the cable kickbacks (on a bench). I am trying to replicate the same at home using ankle weights. But I love this exercise!!