Glutes aka Perky Butt!!

As part of our Spring Workout, we certainly don't want to forget those all important  glutes.......and we all, male and female,  want to achieve and keep that perky butt!!

Lunges and squats are certainly the best exercises to build and maintain those muscles.  These both can be done with or without weights.  For beginners  using a stability ball against a wall is great for building and then maintaining your strength.  Place a large stability ball on a wall and lean against it with your lower back and then walk both feet out slowly and then squat.  As your begin this exercise just squat down as far as you can comfortably go without losing your balance.  As always, be aware of your form.

  

1. Stand with feet hip distance apart with your toes, knees and hips in a straight line.
2. Pull your belly button towards your spine and contract your abdominal muscles.
3. Slowly lower your body..
4. If you can, go down until your butt is in line with your knees (knees at 90 degree angles). If you can't go down that low, go as low as you can.
5. Take a moment and look down make sure your knees are BEHIND your toes.
6. Keeping the weight in your heels, slowly push your body back to starting position.
7. At the top of the movement, do NOT lock your knees. Keep a slight bend in them.
    

As you progress or for those of you who have been working out adding dumbbells to your routine will increase your strength.  If you belong to a health club, squatting on a Smith Machine is a great way to progress into free weights.  Always ask a floor attendant for help when starting any free weight exercise.