SAY NO TO FLAT BUTTS!
I don’t know a woman who wouldn’t want to learn a new exercise to firm her bottom. Women are constantly in search for that perfect exercise that will help their butt get bikini-ready. That’s why women’s magazines are riddled with topics and exercises surrounding the backside. Although squats and lunges are two of the most powerful glute exercises hands down, there is one little danty exercise that packs some serious punch – it’s called a Curtsy.
Who knew performing this old fashioned polite gesture would tone your derriere! I’m sure Shirley Temple never even had her glutes in mind when she curtsied on stage for all her fans – however, I bet her gluteus maximus was minimus – and firm!!
Although Curtsies won’t get rid of the body fat surrounding your glutes (sorry girls, that required diet and cardio), it sure as heck will tighten and tone the glutes, and improve the overall shape.
A Curtsy works the deep within the butt, working both the gluteus maximus (the primary butt muscle) and gluteus medius (the top portion of the butt shown in this diagram in red), as well as the low back. If you suffer from “pancake butt” or you have a tear-drop butt, and are missing that perky curve, this is the muscle you want to work. It won’t take many repetitions before you will begin to feel it – and you will be feeling it the next day…and likely the next day after that too if done correctly!
If you want a fit booty, like this girl in pink, then watch the video, below, of Steve performing the curtsy glute exericse. As you can see, he is bending from the waist (not rolling the back). This forward bending action at the hip is what engages the glutes. Your upright motion, of erecting your body back to the standing position, is where you get most of the goody out of this exercises, so be sure to stand all the way back up on each repetition.
I like to finish my leg workout with this exercise. I do 20 repetitions on each side for 3 to 4 sets. Want to take it up a notch? Add a small dumbbell to the hand that touches the toe. Enjoy the burn – and the reward!