Blast your Glutes and Legs!

This is another area that I like to stay focused on.  The years seem to make the butt just poof - disappear.  I like that the norm is no longer pencil thin but more curves and an accentuated derriere is considered attractive. So working the glutes, and legs is what is going to give you that "lift."

Try doing glutes and legs only on one day so that you can do multiple leg exercises with 20 reps each exercise and three sets each exercise.  Start with a series of squats to get your heart pumping and blood flowing to all your muscles and joints.  Do three sets of 20 squats and progressively add  weights to each additional set. Here are a couple of positions for incorporating weights into your squat.

A couple of points to keep in mind.  Notice her chest remains upright and back is in a straight line (not rounded with head and shoulders  slumped). Also it's important to keep your knees from extending past your toes so keep your weight in your heels as you move your rear directly back as if it has a string attached to it and someone is pulling it straight back.  With all exercises keep your abs engaged as it protects your back plus works your core.

Do three sets of twenty squats and then move on to lunges.


When you're doing a stationary lunge have your feet hip distance apart and take a giant step backwards with your right foot.  From this start position think about keeping your torso in line with your back (right) knee as it drops to the floor.  That movement will naturally create a bend in your front knee and it is your front leg that you should engage when you push back to the start position. Repeat this "up and down" stationary lunge 20 times for each leg and do three sets.

Notice in the picture that her back is perfectly in line with her back leg.

This next move is  great ab work as well as glutes and legs.  If you don't have steps you can use a chair that you have moved against a wall so that it does not slip when you step up on it.  When you "step up" on the chair or bench make sure every square inch of your foot is completely on the chair.  Using the leg planted on the chair raise yourself up until you have fully straightened the leg that is supported by the chair.  As you are on the rise use your abs as well as your glutes and leg to lift you up.  Do 10 to 12 lifts on each leg and repeat this exercise three times. Weights are optional.