Training for Ms. Fitness Glutes!
By Linda Cusmano

In the past 6 years preparing my physique for Fitness Competitions I have found that there is an arsenal of gluteal exercises that can harden up those tush muscles. Tight, smooth gluteal muscles are every womens desire and can be achieved with the right combination of exercises in partnership with proper diet and cardiovascular maintenance.

The gluteal muscles are comprised of the gluteus maximus and just underlying are the gluteus medius and minimus. These muscles act on the hip joint and are trained
while running, walking, stair climbing, skipping and squatting but there are 5 exercises that I will cover today which will really isolate that area. I find these exercises most useful.

1) Butt blast

Using a chest bench, you lay on your tummy with legs from the hip down hanging off the bench and feet simply resting on ground. Holding the bench from in front, heals together, knees slightly bent, lift both legs up until your gluteals are fully flexed which will bring your legs up as far as you can, then slowly drop just before touching the ground lift again and repeat for 3 sets of 10 ? 20 reps.

2) Butt thrust

For this exercise you need a mat and step bench. Place the step bench at the end of the mat. Lying face up on the mat, feet on the bench with knees bent at a 90 degree angle, your back should be raised off the mat in a bridge so that only shoulders and head are on the mat, in this position you thrust your hips toward he ceiling, tightening the gluteals, then drop back to just below 90 degrees and repeat for 3 sets of 20. Once this gets easier you can place weight plates on your hips supporting them slightly with your hands for more intensity.

3) Single leg thrust

This exercise is similar the last one except here one leg is kept in the air, knee just above stomach during the thrusting. Once one leg is complete you do the next and alternate after each set. For increasing the intensity here you would use an ankle weight on the leg that is in the air.

4) Prone hip extension

This is a very small and simple exercise done face down on the mat. Basically, one leg at a time you lift the whole leg, from the hip tightening the gluteals. Perform 3 sets of 20 per leg. Again to increase intensity ankle weights can be introduced.

5) Doggie heal raise

On your mat, on your hands and knees, raise one leg in a 90 degree angle with the sole of that shoe parallel to the ceiling, leg in line with back or just above. Bring heal toward the ceiling, knee remains bent, then down slowly to torso level and repeat for 3 sets of 20. Don't forget the other leg!

Try to perform this routine in with your normal training, hit your gluteals 2 - 3 times per week once you reach closer to your goal you can cut it down.

In combination with these exercises you should make sure to incorporate some cardiovascular work, particularly the type which also impact those gluteal muscles that you are trying so hard to improve. Prime choices as I mentioned above are jogging, walking, step master or step classes, skip rope and one I forgot to mention before which was kickboxing, one of my favorites!
Simple kicks for 15 mins daily done on a heavy bag will do wonders. Make sure to do 15 to 45 mins cardio 3 to 5 times per week in combination with your weight training. Those looking for more weight loss should keep to, or work up to the higher end of those numbers.

Proper diet directly affect the aesthetics of your gluteals. Excess salts, sugars and fats can add layers to your tush area giving it a larger appearance and definitely looking a lot softer rather than that nice firm look. Eating clean, whole foods are the last key. Here are some quick key points!

* Keep to natural foods such as fruits, vegetables, grains instead of breads or flour products and avoid packaged or pre-made foods