7-Minute Trouble Zone Workout: Butt

7-min-butt-workout-video

Apple Bottom. Badonkadonk. Booty. Bubble Butt. Bum. Derrière. Money Maker. Whatever you call it… you want it to look good!

Let’s get to the bottom of this topic, pun intended. Several years ago I was in a session with a client and she blurted out, “Please help me keep my butt from falling to my knees.” We had a good laugh and then we started working on building her a better booty. Throughout my career as a trainer I’ve been perfecting the best butt toning workout for my clients, for myself and now for you. These exercises will tighten your glutes, tone your hips, lift your butt and have you walking with more confidence and a pep in your step.

 

There are three parts that make up the buttocks or gluteal region, and it just so happens to be the largest muscle in your body.

  • The Gluteus Maximus is the largest part of your rump. Think cheeks.
  • The Gluteus Medius is the outside part of the butt. Side leg lifts target this area.
  • The Gluteus Minimus is the smallest of the gluteal muscles located underneath the Glute Medius.

 

A couple of things to consider, genes are a factor in the shape of your butt. If you were not born with the apple bottom gene, do these exercises and you’ll be well on your way to sexy curves. Also, if you are working hard to shape those cheeks and just aren’t seeing the results, make sure you’re eating a clean diet and doing an adequate amount of cardiovascular exercise to burn off that unwanted layer of fat.

We are in the thick of the holiday season and I don’t know about you, but temptation is waiting around every corner: Holiday parties, treat baskets at the office, leftover Christmas cookies. Okay, maybe that last one was a reach, but let’s be honest…how easy is it to fall into the “oh it’s just one piece” trap? Trust me, if you write down everything that you consume in a day, you might be surprised at how many “just one pieces” of candy you actually ate. My challenge to you is to resist the temptation for the next seven weeks. Trust me, it’ll be worth it.

 

The Magnificent Seven Workout

 

Let’s kick off on your New Year’s resolution and start working on building a better booty today. Perform the following exercises for one minute each three times a week on non-consecutive days. That’s seven exercises in seven minutes and in seven weeks you’ll be admiring your results in the mirror.

7-min-butt-workout-exercises

Grab a friend or two. Or if a little healthy competition motivates you, create a challenge through Facebook, MyZone or Map My Fitness with a group of friends. Share your before and after pics and tag #TotalGym so we can boast about your results. Now let’s do this.

Dejinira Lee
Dejinira Lee has been an ACE certified personal trainer, group fitness instructor and nutrition specialist since 1997. She received her education
from UCLA’s specialized Fitness & Nutrition program and Tuft’s University
for Total Nutrition.

Dejinira is also a Total Gym GRAVITY Trainer, BOSU Master Trainer Levels I and II, and an ACE trained Clinical Exercise Specialist. She currently works with golfers, instructors and regular clients of all fitness levels, in both a Virtual and Studio setting, focusing on improving strength, range of motion, balance and agility.

“I love meeting the different needs of my clients! It keeps my mind active and inspires me to keep learning. There’s no better feeling than hearing my clients say “I can’t believe I did that!”

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