Get a Rock-Hard Rear

Fit-ZoneTop Levelfalsefalsetruefalse3Get a Rock-Hard RearGet a Rock-Hard RearGet a Rock-Hard Rear5 butt-busting moves to sculpt a stronger backside5 butt-busting moves to sculpt a stronger backside/B5/B5233ED89D93F8774CA463B794704F75.jpg122016000false#000000P1By Martica Heaner, M.A., M.Ed., for MSN Health & FitnessMSN Health & Fitness Exclusive/74/743391E6E4CEF7F605DD4D2A8D5270.gif1044000false#000000© MSNPfalseThe average guy tends to train what he sees—which explains why so many workouts are chest-heavy and arm-emphasizing. But a well-balanced body comes from a well-balanced routine, and muscles to the rear deserve as much attention. Many men are happy to pummel their biceps into oblivion with an exhausting regimen of an endless variety of curls. The butt? Not so much. Glutes are not just for looking great in your blue jeans, they are key muscles that affect the stability and strength of your spine and knees. So to perform well in any sport that involves powerful sprints and jumps, and to ensure optimum body alignment during many upper and lower body exercises, well-trained glutes are a must. Our workout targets the gluteus minimus, gluteus medius and gluteus maximus in five strong moves. To get the best out of your backside, include these moves into your regular routine at least two days a week, and a squeeze in a weekly dose of butt-strengthening cardio.CARDIO BUTT BLASTERSBasketball: The springing, or plyometric, action of jump shots relies on these butt muscles for power. Roller or Ice Hockey: Your glutes power your push-off as you glide from stroke to stroke. Stadium Stepping: Every step requires brute-glute-strength to raise your body. Climb a mile-high flight of steps (move quickly up, and walk slowly down decrease stress on the knees). Or use the revolving-stairs machine, known as the Step Mill, at your gym.Hiking: Trekking through hilly terrain gives an all-natural butt boost.Tennis, Squash or Racquetball: The turbo-charged sprints and leaps of a rally give your lower body maximal attention. HOW TO DO IT:• Choose a weight that is heavy enough to challenge your target muscles, but not so heavy that your joints feel strained. Start with dumbbells that are at least five to 15 pounds and gradually work up to heavier weights, depending on the exercise.• Start by performing two sets of eight to 12 repetitions of each exercise, and work up to doing three sets of eight to 12 reps. Do this workout two to three times a week with a rest day in between.• When performing reps, alternating between moving slowly for one set, and moving with a little more speed during the next set. But think about more with power that’s under control when you quicken the pace.• Modify this workout to match your fitness level. Follow the recommended moves, or adapt them as needed. • What you need: weights and a stability ball.Ready to get a rock-hard rear? Get the moves.Martica is a Manhattan-based exercise physiologist and nutritionist and an award-winning fitness instructor. She has written for a variety of publications including Self, Health, Prevention, The New York Times and others. Martica is the author of seven books, including her latest, Cross-training for Dummies. (Read her full bio.)This diet and exercise program should not be followed without first consulting a health care professional. If you have any special health conditions requiring attention, you should consult with your health care professional regularly regarding possible modification of this program.Keywords/Fitness/ExerciseKeywords/FitnessKeywords/Diet and Fitness/Fitness/Lower BodyKeywords/Diet and Fitness/Fitness/Men18falsefalsefalse197truefalsefalsefalsefalsefalsefalsefalsefalsefalsefalsefalsefalsefalse1