To Your Health
October, 2010 (Vol. 04, Issue 10) |
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Free-Standing Squats: Learning to master the basic squat movement is key. Stand with each foot pointed out about 45 degrees.
Start the squat by raising your toes slightly off the ground and keeping the lower legs (shins and calves) very still as you push back with your buttocks. Don't let your knees move forward over your toes. Build tension as you lower yourself down and then coil up (think of the movement in terms of tension on a spring). It helps to stand against a kitchen counter to practice this movement, especially at first. With squats - as with many movements and exercises - it takes balance to achieve success.
Once you've mastered the basic movement, place a bench (you can also use a chair) about 12 inches behind your heels. Remember, your chest should stay upright and parallel to the wall while you focus your eyes at a point 10 feet above face level. It's important for you to determine the point at which the upper legs (between the hips and knees) are parallel to the floor. Keep your weight on your heels; it often helps if you have something to hold on to, since you will often feel as if you are falling backward.
When done properly, the squat recruits maximal involvement of the butt muscles. Learn to keep the muscles flexed in both directions - while lowering into the squat and back raising up. After mastering 50 repetitions, you can work at increasing speed and also add some weight in the form of light dumbbells or a barbell (with or without weight). Don't add weight until you can master the body-weight squat with perfect form and balance.
It's important to feel the muscles contract as you lower deeper into the squat. Work on building speed prior to adding weight. Move slowly and take it a workout at a time, one week at a time, etc. Remember, if it's taken you 10 years to get to this point, it will take some time to get out of the situation your butt is stuck in now.
Step-Ups: To perform this exercise, you need a bench or solid box to step up on, and it should be higher than shin level. For beginners, the box/bench should be at mid-shin level; if advanced, it should be above the knees. Using one leg at a time, place your foot up on the box/bench and step up until both feet are squarely in place at the new height; then step back down to the floor. Now step up again using the opposite foot. As you master the step-up, learn to do the exercise with more spring, and flex the buttocks all the way through the movement, specifically at the top of the movement.
Cardio Flex: Whenever you're walking, learn to flex your buttocks muscles with every step. In fact, you can do this on any elliptical machine, stair climber or even a bike. This technique can even be done while you are walking or jogging. It is such a simple concept, but learning to flex while you walk forces a much stronger muscle contraction and significantly increases the effectiveness of your workout.
In addition to flexing during cardio, mixing in some exercises during cardio is a great way to tighten up the buttocks and make the muscles respond faster than by simply walking on a treadmill. For example, follow every five minutes of cardio with 50 deep-knee squats. It's simple, but effective; it mixes up the cardio and forces more muscle stimulus to the buttocks area.
As with any exercise program, the key to success is to start slowly, stay focused, and continually try to improve. Trust me, you'll see results before you know it if you stay the course. Have fun, talk to your doctor or personal trainer if you have any questions, and enjoy the process.
