For those of us who can remember the late 80s and early 90s, it was a time when the fashion and entertainment industry shunned women with curvaceous rear ends. Not everyone, but main street television advised against a large derriere passing it off as fat...and I don't mean PHAT! If you had a figure like that you got limited air time--like B-roll footage, you know the kind with no audio. To top it off, if you did have that jaw dropping derriere they probably shot your video from the waist up.
Fast forward to the year 1997. A hot young Puerto Rican girl from the South Bronx burst onto the scene with an amazing body and possibly the most beautiful derriere I have ever seen. I'll take that back, there were several young ladies in my old neighborhood that had the same physical qualities just not as marketable. Jennifer Lopez was talented, articulate, driven, and she possessed those star-like qualities one would expect from a first class dancer, singer, and actress. She opened the door for other females with similar body types. In fact, her figure was so powerful that if I may, I would like to borrow a verse from the old Sir Mix-A-Lot song Baby Got Back, "even white boys got to shout, baby got back".
Today women are celebrated for having “back” so to speak. The back is back. No pun intended. If you want a traffic stopping derriere, and you don't have the genetics of J-Lo then you must have two goals: good exercise and an even better diet.
The fantastic butt exercise I want to focus on is the TRX Squat.
Proper squat mechanics promotes spinal stabilization, hip flexion and extension, and coordinates the ability to efficiently triple extend and flex while minimizing spine flexion and extension. The TRX Squat is a total body exercise that can unload movement to limit joint forces and/or improve technique (TRX Sports Medicine User's Guide).
To properly perform the TRX squat, maintain a stable core (engage your abs) and emphasize hip flexion and extension. No spine flexion or extension is necessary. You’re actually hinging at the hips and sitting back into an imaginary chair. Descend down until quads are parallel with the floor, keep your back straight, and maintain a light grip on the TRX handles. Drive the movement through your mid foot and heel to promote engaging the posterior chain (hamstrings, glutes). Squeeze your glutes and abs at the top of the movement and repeat for reps or time. I suggest reps for beginners and time for more advanced users.
This exercise done in a consistent manner will build that amazing rear end you've been wanting. Remember, IF you don't want people staring at your derriere work hard on your abs, they're attention getters as well.
Keir Moorman is a certified personal trainer, TRX Level 2 Instructor, HKC Kettlebell Instructor, copywriter and mobile marketing expert that works out of Centered located at 225 Hale Street Charleston West Virginia.
To schedule an appointment with Keir or any of the many certified TRX or Pilates Instructors call 304-550-8660.