BUFFED BEHIND
Make Way for Great Glutes
Mimi Zumwalt, MD
Fitness model – Jackie Shanley

Jackie Shanley

Summer is just around the corner and you’re contemplating downsizing and toning your bottom half so you can squeeze into those “barely there” brazilian cut bikinis. Well, to start with you can begin by shaping and contouring the forever stubborn buttock muscles.

Bosu Lunge - start

Bosu Lunge - finish

Anatomically speaking, the gluteal muscle group consists of the superficial gluteus maximus, middle medius, and deep minimus, in order of layering from outside to inside. These three gluteal muscles originate on the back of your pelvis and their tendons insert or attach to the outer hip/thigh areas. They work in concert with the hamstring muscles and function to extend or straighten out your leg behind you. In other words, not only are the glutes instrumental in allowing you to walk, they also help you to balance, sprint and climb,  such as when you’re trying to negotiate numerous Women’s Tri-Fitness obstacles.

db hamstring - start

db hamstring - finish

So what are you waiting for? Get ahead by performing these definitely defining gluteal exercises to tighten up your rear end, enabling you to wear fashionable swimsuits with style, not just to strut on the beach but also to grace the stage at the Women’s Tri-Fitness physique round!

db hamstring curl start

db hamstring curl finish

single leg squat on bosu - start

single leg squat on bosu - finish

single leg squat step-over (a)

single leg squat step-over (b)

single leg squat step-over (c)