The Making of A Firm and Tight Butt

Smith Machine Forward Lunge

Starting position

 Place the bar across the back of your shoulders. Be sure it is not resting on your neck.

 Place one foot forward and one foot back. Both feet are flat on the floor and facing forward with a slight bend in the knees.

Movement:

 Lower the weight until the front leg is at a 90-degree angle. The rear heel will come off the floor slightly but should remain straight with a slight bend in the knee.

 Contracting the quadriceps muscles, slowly return to the starting position stopping just short of the legs fully extending.

Key Points:

 Inhale while lowering the weight.

 Exhale while returning to the starting position.

 Do not let the front knee ride over your toes (you should be able to see your foot at all times).

 Do not let the back arch.

 Never let the knee of the back leg come in contact with the floor.

 

Smith Machine Wide Stance Squat

Starting position

 Begin by standing tall with feet shoulder-width apart. I've found that the glutes receive better stimulation when the feet are shoulder width. Feet almost parallel to each other.

 Place a bar across your shoulders. Be sure it is not resting on your neck.

 Maintain a neutral spine and a slight bend in the knees.

Movement:

 Concentrating on the quadriceps muscles, begin to lower your body by bending from your hips and knees.

 Stop when your thighs are parallel with the floor.

 Slowly return to the starting position stopping just short of your knees fully extending.

Key Points:

 Exhale while returning to the starting position.

 Inhale as you lower down.

 Do not let your knees ride over your toes (you should be able to see your feet at all times).

 Think about sitting back in a chair as you are lowering down.

 Push off with your heels as you return to the starting position.

 Perform this movement in a slow and controlled fashion without using momentum.

 You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.

 

Dumbell Lunges

 

Starting position

 

 Stand straight with your feet together.

 Hold a dumbbell in each hand with your arms down at your sides.

Movement:

 Step forward with the right leg and lower the left leg until the knee almost touches the floor.

 Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position.

 Alternate the motion with the left leg to complete the set.

Key Points:

 Inhale while stepping forward.

 Exhale while returning to the starting position.

 The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.

 Make sure your head is up and your back is straight.

 Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.

 Your right knee should not pass your right foot. You should be able to see your toes at all times.

 If you have one leg that is more dominant than the other, start out with the less dominant leg first.

 Discontinue this exercise if you feel any discomfort in your knees.

 

Raw Power in Motion (RPM)

Starting position

• Adjust
  

  Handle bar: Same level with the padded seat. If the handle bar is lower, improvement to the core can be seen.
  

  Padded seat: Same level with your pelvic bone. Or adjust to the level where when seated, one side of the leg is slightly bent when the pedal is pushed down.
  

  The distance between the handle bar (nearest point to the cyclist) and the padded seat is one forearm's length.
  

Movements:

• Cycling in groups with an instructor to the music played. Usually 7 to 8 songs of the RPM releases will be played.
  
• Cycle in seating position or over the top (OTT).
  

Key points:

• Ensure resistance is adjusted according to instructions. Spinning with low resistance, Climbing with accelerating resistance etc.
  
• Ensure abs is tightened throughout the activity by contracting your abs muscles and glutes are tightened and seated firmly on the seat.
  
• Shoulders muscles are pulled back and arms are relaxed.
  

Verdict: This is the best cardio and strength exercise (OTT) for tightening the butt. Try to RPM every alternate days, 3 times a week if possible and for sure within a month, you will see your body fat reducing, but a firm and tight butt is in the making.

Remember: Your glutes won't get tighter and smaller unless your overall body fat is reduced. You can perform all the butt movements on the planet for hours a day, but it won't make one bit of difference unless you lose body fat. Spot reduction is simply not possible.

Contributed by Raphael Calzadilla, B.A., CPT, ACE
eDiets Chief Fitness Pro