Military Muscle: A better butt for summer — no gym needed - Military Health, military health and wellness, military physical fitness - Military Times

Military Muscle: A better butt for summer — no gym needed

Spring temperatures are here, and summer is just around the corner. A beach, your swimsuit, warm sun on your face and the ice-cold beverage of your choice are all within reach.

These exercises will get you in shape for the season no matter where you are — no equipment required.

Glute leg lifts Most of you are familiar with leg lifts that work the outside muscle of your thighs. Changing the angle of your body so that you’re leaning halfway to the floor and turning your leg so that your toes are pointing down will engage the side muscles of the glutes:

• Lie on your side, legs straight. Your head can be cradled on your arm.

• Roll forward so that your body is halfway to the ground.

• Lift your top leg slightly and turn the toes of that foot toward the ground.

• Lower your leg so the toes of your downturned foot touch the ground behind the heel of your lower foot.

• Raise your top leg to a 45 degree angle, and lower it so the toes of the downturned foot touch behind the heel of your lower foot. Do 25 reps and switch sides.

• Work up to 50 reps on both sides. Progress by adding an ankle weight.

Lunges This exercise can work wonders, but most people do it incorrectly. The two major problems I see are that the drop on the lunge is not deep enough and that people push back from their lead (lunge) foot to their starting position. Here’s how a lunge is supposed to be done:

• Stand upright, both feet together.

• Place one foot forward three feet or more. (The heel of your back foot will rise off the ground.)

• Keep your torso straight (don’t lean forward), and drop the knee of your back leg so it touches the floor. Recheck your position at this point because you want the shin of your forward leg to be almost vertical, keeping your forward knee behind your toes.

• Do not push back to your start position — instead, rise straight up. Your forward shin will remain almost vertical, and the heel of your back foot will remain off the ground.

• Place your hand on the glute of the forward leg. Feel the difference in the muscle tension when you rise straight up versus when you push up.

Do 10 reps on each leg to start, and work up to 25 reps.

Your backside will get stronger and firmer with these exercises. The glutes are one of the largest muscle groups and, when shaped up, will help ensure that your body works more efficiently and effectively.

Bob Thomas is director of the Navy Wellness Center in Pensacola, Fla. Look for more glute exercises in our April 11 issue.