Transform Your Butt and Thighs… Really!

Written by Shoshana Pritzker Monday, 17 May 2010 17:38

By Mia Finnegan

I know you’ve heard it before, because over the years there have been many thigh and butt shaping articles that promise results. The problem is that most of them neglected to emphasize the importance of nutrition in the overall equation. Sure, you can shape and tone muscles in your problem area, but if your nutrition is poor and your body fat is high, you’ll have a nice toned derrière under a layer of fat. Remember though, even if your nutrition is good, you still have to train hard and efficiently.

Goal setting and devising a solid plan for both areas is the only way to ensure your success. “Setting small realistic goals is the key,” explains Gay Gasper, a veteran of the fitness industry with over 15 years of experience as a certified ACE AFAA presenter, aerobic instructor and personal trainer.* That’s why you’ll find that this article is definitely different. It covers all the components necessary to lose the junk in your trunk— exercise, nutrition and realistic goals.

Like most people, I appreciate nice buns and thighs, but they’re not as easy to get as everybody thinks. Let’s face it, aside from underwire panties and shrink wrap, you just can’t buy a nice pair of buns or thighs. You have to work for them. So, until butt implants are perfected and cost-effective, quality training combined with good balanced and consistent nutrition is the only way.

 

Nutrition is Key

When I speak of nutrition, I’m referring to small balanced meals five or six times a day versus the old school of thought that recommended three square meals a day. I know, you’re saying, “I can’t eat that much food,” but you all ready do. Your portions are just different. If you broke each of your three large meals in half, you would have six meals. Now, you have to eat at three-hour intervals versus six hours. Remember, with smaller amounts of food, you’ll be hungry sooner and that translates to burning your food instead of storing it.

Back to the Future

Prehistorically thinking, your body is smart. If you go five to seven hours without any food, your body starts to perceive famine. When your next meal is introduced, a portion will be used for fuel, but the majority will be stored as fat (stored energy). Your body doesn’t know when you will feed it again, so it adapts to conserve the food. Our bodies have not changed metabolically since the Stone Age, and back then, famine was the rule. Face the facts: Our bodies are really efficient at storing fat, and we are all ancestors of good fat-storing people, otherwise we wouldn’t be here.

The Conditioned Heart

Don’t do your cardiovascular exercise just to burn fat. Here’s why: Our results are directly related to how hard we train. We all know that performing cardio helps us burn fat, but we also have to realize that the cardio we do simply raises our physical fitness level, which allows us to train harder during our strength training routines. For beginners, Gay recommends “20 to 30 minutes of cardiovascular training three times a week in your recommended fat burning heart rate zone of 60 to 80 percent of max heart rate.” So, remember to do your cardio for fat loss and fitness. Now, assuming you’re prepared to do the nutrition and cardio necessary to lose body fat, you’re ready for the next step.

 

Train Smarter

Whether you call it shaping or toning, it means one thing— resistance training. And it is the most efficient way to increase muscle size, tone and shape. If your problem area is the hip, thighs and butt, well you’ve come to the right place. I’ve put together my favorite butt and thigh routine so you can efficiently reduce your caboose!

QUADRICEPS (Thigh)

Leg extensions

Sit on a leg extension machine and grasp the handles to steady your torso.  You should be positioned so that the pad is resting on the top of your feet in line with your ankles. With your knees straight ahead and toes pointed up, slowly raise the weight until your quads are fully contracted; then lower it just as slowly and repeat. (Beginning weight 20-30 pounds)

 

HAMSTRINGS

Standing or Kneeling Single Hamstring Curls

Position yourself either standing or kneeling. Once in position, place the heel of the working leg under the pad. Keeping abs tight, slowly contract hamstrings until your heel touches your glutes. Change legs and repeat with no rest in between. (Beginning weight 10-20 pounds)

 

GLUTES (Gluteus Maximus and Medius)

Lunges (reverse)

Stand with dumbbells in hands by your side. Lunge behind you, placing just the ball of your foot on the floor, bending both knees so one knee is directly over your foot at a 90° angle and the other knee is pointing to the floor, heel up.  Push upward by straightening legs, being sure to concentrate on the leg being worked (front leg). Try to only use the front leg to lift yourself back up to starting position. (Beginning weight 8-10 pounds)

 

Glute/Hamstring Squeeze (on low back extension machine, a.k.a. Hyperextensions)

Position the pad under your hips instead of at your waist. Placing hands across your chest, lower your torso so your body is at a 90-degree angle with glutes and hamstrings completely stretched. Slowly rise up until your upper body is parallel to the floor, concentrating on contraction of the glutes, not the lower back. You may use a plate weight across your chest for more resistance. (Beginning weight 10 pounds)

 

Rotary Hip Extension/Butt Kickbacks (for Glutes)

With the axis of the machine at your hip joint and a slight bend in the support leg, place your working leg at a 90-degree angle over the pad. With torso upright, hands grasping the handles tightly and foot flexed, push the pad back about four inches behind the support leg. (Beginning weight 30-40 pounds)

-or-

Low Pulley Butt Kickbacks

With ankle straps on and attached to low pulley, stand facing machine with knees bent. (Use the machine frame to support yourself so that your torso is leaning forward somewhat). Kick your leg back as far as you can without arching your back, and concentrate on squeezing the buttocks. Repeat on the opposite side. (Beginning weight 10-20 pounds)

Hip Abduction (Medial Glutes)

Using an abductor machine, position your legs so the outside of your knees rest against the leg pad. Your back and hips should be in contact with the backrest. Without lifting your hips or leaning forward, spread your legs apart slowly. When your legs are opened as far as possible, pause momentarily in that position and then slowly return to start. (Beginning weight 40-50 pounds)

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Low Pulley Abduction (Medial Glutes)

With ankle straps on and attached to low pulley, stand sideways to machine with knees bent. (Use the machine frame to support you). Leading with the heel (the one furthest from your machine) kick leg out to the side. Go only as far as you can, this is not a big movement. Repeat on opposite side. (Beginning weight 10-20 lbs.)

Step-Ups with Dumbbells

Stand with feet shoulder-width apart and knees slightly bent. Holding a dumbbell in each hand, place one foot on top of the bench (low bench 12 inches for beginners) and step up until that leg is almost straight. Allow the back leg to travel upwards, but do not bring it to stand on the bench. End in a knee-up, one-leg stance. Lower down to starting position and repeat as soon as your foot touches the floor. Movement should be continuous. Repeat on the opposite side. (Beginning weight 8-10 pounds)

Single Leg Bridge (one of Gay’s favorites for butt and hamstrings)

Start by lying on your back with one foot raised on a step; your knee should be bent with the other leg straight up. By pushing off your bent leg, begin lifting your hips and leg up toward the ceiling. Hold the position for four seconds, supporting your weight with your upper back. Lower your body slowly so your upper back touches the floor first. Switch legs and repeat on the other side. You may use a plate weight resting on your belly for more resistance. (Beginning weight 5-10 pounds)

If the first machine is unavailable, or your club just doesn’t have one, use the second exercise. When both are available, then alternate exercises on different days.

 

WORKOUT SCHEDULE

This workout should be performed every other day. If time is an issue, at least do it two days per week.

Beginners

Begin with one set of 15 to 20 reps every other day, resting 30 seconds between sets. Once you can complete two sets of 20 reps, increase the weight by three to five pounds. Each time you are able to do the maximum reps, increase the weight, decrease the number of reps to the minimum, and work back up to the maximum. Stay at this level for three months, but keep increasing the weight. After three months, switch to the intermediate level.

Intermediate/Advanced

Do three sets of 15 to 20 reps. For the first three months, increase the weight by three to five pounds each time you can do the maximum number of reps. After three months, progress by super-setting the opposing muscle group before you rest and do another set.

 

Warm-Up/Cool Down

Begin with five to 10 minutes of lower impact exercise on a cardio machine such as a treadmill, elliptical trainer or stationary bicycle. Stretch major muscle groups from head to toe. During the warm-up, hold each stretch for 15 seconds without bouncing; post-workout hold stretches for 20 to 30 seconds. Gay incorporates the philosophy of stretching between sets. “It is very important to stretch between sets and after your workout,” she says, “because it helps relax the muscle fibers, allows more range of motion in the joint, and decreases your risk for injury.”

 

Note: Complement this workout with at least 30 to 45 minutes of cardiovascular exercise, i.e., treadmill, elliptical trainer or stationary bicycle, three to four days a week.

 

WARNING!

If you have a tendency to gain muscle easily in your lower body, do not perform these exercises to fatigue/failure. I recommend working at 60 percent intensity. This high- frequency, low-intensity program will help to streamline your legs.

 

STRETCHING

Neck: Stand with feet shoulder-width apart and knees slightly bent. Gently tilt head towards shoulder (ear to shoulder). Repeat on the opposite side.

Triceps: Stand with feet shoulder-width apart and knees slightly bent. With arms overhead, bend one arm behind head. Hold the elbow with the hand of the other arm and gently pull elbow behind head. Keep head and chest neutral at all times. Repeat on the opposite side.

Shoulder and Back: Stand with feet shoulder-width apart and knees slightly bent. Straighten arm across chest and hold forearm with opposite hand; gently pull arm toward chest. Repeat with the other arm.

 

Chest and Biceps: Interlace fingers behind back. Slowly turn elbows inward while straightening arms; then slowly lift arms and keep chin in.

Quadriceps: Stand with feet shoulder-width apart and knees slightly bent. Hold top of foot with hand and gently pull heel toward buttocks. If necessary, hold onto a chair or wall. Repeat with the other leg.

Hamstrings: Stand in a semi-squat position, with one leg bent and one leg straight. Rest your hands on the upper thigh of the straight leg and slowly bend forward. Repeat with the other leg.

 

Glutes: Lying on your back with knees bent, cross the right leg over the left. Grab the back of the left knee with both hands and pull legs toward chest. You should feel the stretch in your right hip and glute. Switch legs and repeat on the other side. Note: If you can’t reach behind your knee, use a towel or stretching rope to assist you.

Calf: Step into a lunge position with back leg slightly bent. Rest your hands on your upper thigh, then slowly straighten your back leg until your foot is flat on floor. Repeat with the other leg.