Derriere Defined: Things to Consider

Derriere Defined: Things to Consider

Derriere Defined: Things to Consider

I hate my rear-end. Every time I look in the mirror I want to cringe. Yes, I could lose a few pounds but is there really anything a woman can do to shape her buttocks?

Absolutely! Losing those few pounds would greatly help to reshape your derriere. Many people are under the impression that if they work with weights somehow the fat will magically disappear. Unfortunately, this isn't true. You work a muscle to be taut, sinewy, and hard, but if there is a layer of fat covering the muscle, nobody sees it. That's why proper nutrition coupled with exercise is really the best defense for losing fat weight. Training buttocks is not gender specific, therefore men interested in shaping their glutes will benefit from these suggestions as well. Some things to consider:

1. Your genetics. This is out of our control and the number one factor in determining your shape. Therefore it's important to accept your body type and be at peace with its imperfections. Certainly you can always improve on what you have, but if you're an endomorph looking to be an ectomorph, you've set yourself up to be continually disappointed and dissatisfied. Learn to be at peace with your body type. (Note: This is easier said than done but far from impossible.)

2. One fact that is true for everyone: You have to begin where you are. In other words, if you've been inactive for a greater part of your life and have piled on twenty, thirty, or forty pounds it will take you longer to achieve your results. Rome wasn't built in a day and neither can you expect to lose massive amounts of weight acquired over several years in a three or four month period. Be realistic but stay optimistic.

3. Eating habits. Take notice of what you eat, how much, and how often. Portion control cannot be overemphasized. The bottom line is calories in, verses calories used. What you don't use, gets stored as fat.

4. Exercise history. Do you have one? Are you the type to start gung ho in the beginning only to fizzle out after a couple of weeks? Or are you someone who will exercise fairly regularly with several week layoffs in between? Being consistent with your exercise is the best way to keep your weight in check. Understanding why you suddenly stop exercising or why your exercise is intermittent will be the key to discovering what will be successful

for you.

Gluteal Muscles

The three muscles of the gluteal region are the gluteus maximus, which extends and rotates the thigh laterally, the gluteus medius and gluteus minimus which abducts and rotates the thigh medially. Strong glutes are important for power/explosive moves required in certain sports such as track and field, basketball, gymnastics, and any other sport where explosive movement is important. They also help with everyday activities like walking, climbing stairs, lifting, and getting out of chairs. Now, let's get to exercises that work your gluteus to the maximus!

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