It’s official…2013 is the Year of the Booty. Well, at least for me it is. People around the world worship it, songs have been written about it, and people pay big money to get it surgically-enhanced. The butt, (also known as bootay, ass, badonkadonk, donk, and rump), is a MAJOR focus in the world of physique athletes/fitness competitors. Unfortunately, I was NOT blessed with the plumpness that stars like J.Lo, Nicki Minaj, and Kim Kardashian are world-renowned for; so I actually have to put in work (LOTS of work) to get something to proudly show on stage when I hit my back pose for the judges. For the past several months, I’ve been working with a Master Kettlebell trainer, Mike Mauncele, at Level 1 Fitness here in Philly to help me take my butt (and hamstrings and back) to the next level so that I bring the my best package to the stage this year. This is IN ADDITION to my usual Signature Savage training to keep it “high and tight”...trust me, I've been putting in some work this year and it has paid off. One of the most telling signs of my hard work is the fact that I can only fit into one pair of stretch jeans because I can't pull the other 10 pairs up over my new rear end.
Here's a short video from one of my training sessions with Mike...by the end of my 60-minute session with him my heart is racing and my butt is on FIRE! It's the best workout ever. BTW, if you live in the Philly area and you're looking for an effective, non-surgical booty lift, email Mike at MMFITNESS99@gmail.com. You WILL work hard, but it WILL be worth it.
ANATOMY OF THE GLUTES: What's your butt really made of??
In order to improve your butt, it's good to know what you're working with first. We've all heard of the gluteus maximus, but it's not the only muscle that make up your backside; the gluteus minimus and gluteus and medius are also a part of the mix. This is important to know because you have to target each of these muscles to create the appearance of a nice, round rump.
There are some exercises that can turn a pancake into an onion with the right weight, form, and consistency. Bodybuilders and other physique athletes rely on these tried and true moves to get the butts of their dreams:
4. Sprints (Have you ever seen an Olympic sprinter with a flat butt? Yeah, me either. Sprints work miracles for the legs, butt and abs. If you can do them, they should be a part of your workout routine)
If you want to give your glutes a boost with these exercises, you can do them with weights (except sprints) or without. Obviously, the more weight you use (safely and with good form), the more muscle growth you'll see.
Keep it high and tight!!