Gayle Jackson is a certified personal trainer and co-owner of Results Personal Training Studio. She specializes in one-on-one personal training for all fitness levels.

No “Butts” About It Moves to help you gain your ideal set of glutes by Gayle Jackson, CPT Published: August 2006 Having been a personal fitness trainer for almost 10 years, I’ve heard clients complain about problem areas ranging from saggy arms to pot bellies to droopy knees. But the one problem area that tops the list for most is the group of muscles called the glutes, which make up the buttocks. People looking to change the appearance of their “rear view” usually complain that their glutes are either too big, too flat, too saggy or too flabby. The glutes are essential to even the most basic movements such as rising from a sitting position, climbing a flight of stairs, or bending down to pick up an object. The glutes consist of three muscles – the gluteus maximus, medius and minimus. Both the medius and minimus are located on the side of the hip and are responsible for internal rotation of the thigh. The maximus is the largest of the muscles and controls hip extension, outward thigh rotation, leg abduction (lifting the leg away and out) and leg adduction (bringing the leg in toward the body). While everyone wants great-looking glutes, the shape of a person’s derriere is largely pre-determined by genes. Look at the body shape of a parent or other relative and you may deduce that you’ve inherited some of their genetic material, whether you wanted it or not. There is no quick fix (less surgery) to transform your rear end, but you can definitely make the most of what you’ve got through diet and exercise. If your goal is to lose or gain weight, then your diet is the key. If you’re looking to tone and firm, exercise is the way to go. But a combination of diet and exercise will help you achieve your best backside. Add the following firming and toning exercises to your regular cardio and strength-training routine. You’ll want to warm up for about five to seven minutes (try walking or use an elliptical machine) before you begin. When you’re done, follow your workout with a stretch-session to promote muscle relaxation. Allow at least 24 hours of recovery time before exercising the same muscle group again. Consult with your physician before starting any exercise program. Click above for larger image

Williamsburg Health Journal 4808 Courthouse Street, Suite 204 Williamsburg, VA 23188 757-645-4475 © 2007 RIAN ENTERPRISES, LLC