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“So Cosmo says you’re fat, well I ain’t down with that! ‘Cause your waist is small and your curves are kickin’ and I’m thinkin’ bout stickin.”–Sir Mix-A-Lot
I hope that if you’ve been reading my blog for a while now, you know that I like to “keep it real.” Well I’d like to keep on keep keepin’ it real on another popular topic, one of the most serenaded parts of the anatomy, and Sir Mix-a-Lot’s favorite body part, the arse, bottom, rump, patootie, rear…da butt.
Your butt consists of the gluteus maximus, gluteus medius, and gluteus minimus muscles. As with any muscle, you can do exercises to strengthen, tone, and increase the size of these muscles. There are hundreds, maybe even thousands of exercises you can do to target your cheeks, but no matter how many exercises you do you will NOT be able to build a butt like Kim Kardashian, Beyonce, or JLo, unless you were born with it. Those voluptuous rear ends were not made, they were refined with exercise. The size of those signature derrieres is all thanks to their parents.
I can thank my parents for many things, a long infinite list of things, but bubble butt is not on that list. The small bump that I do have back there, is thanks to years of dancing, some serious training over the past couple of years, and more recently, HIIT (my high intensity interval training class that I like to sneak glute-targeting exercises into every month).
I absolutely adore JLo. She’s gorgeous, she has an incredible body, she’s a fantastic performer, and I appreciate her bodacious bottom, but I know that I will NEVER have an ass-tastic behind like hers. I’m not being negative, I’m being realistic.
With that being said, I want you to approach goal setting for your posterior from a realistic standpoint. Please, by all means, set goals that are achievable like firming, lifting, tightening, and toning your fanny, but do NOT set ass-inine goals that will set you up for failure. If your butt is in the size-range of mine, do not set a goal to have a JLo booty, unless you’re planning on surgery. I’m not looking at the glass as being half empty, I’m keepin’ the glass real.
Two tried and true exercises that will firm, lift, and strengthen your keister are lunges and squats. Focus on form when doing these exercises because it’s easy to engage your quadriceps more than your glutes. Really press through your heels when you come back to a standing position to engage your glutes and your hammies (that’s the technical term for hamstrings). Remember, quality over quantity! There are hundreds of variations of these two exercises, so try them all!