How to really get that perky derrière
MANY women, apart from being fit, desire certain body parts like their breasts and buttocks to be more defined and may squat endlessly just for a perky derrière.. But while getting the perfect butt this way isn’t impossible, many people’s desires are shunted because they may be squatting wrong.
Rohan Gordon, personal trainer at Eden Gardens Wellness Resort and Spa, said in order to build the muscles in your butt, there are certain exercises like squatting that you would need to execute properly.
Below Gordon explains the correct way to do a squat utilising a dumbbell as they are more portable than barbells and much safer.
Step 1
Stand with your feet slightly wider than hip width or shoulder width as squatting with both legs too close or narrowing your stance may prevent you from executing the full range of motion. Hold a dumbbell in each hand, with your palms facing in.
Step 2
Pull your abdominal muscles in toward your spine and push your shoulder blades down your back. Afterwards, lift your chest and maintain a straight spine throughout the exercise to help keep your body in alignment.
Step 3
“Bring the dumbbells to the front of your shoulders, with your forearms parallel to each other and the elbows pointing down,” Gordon said. “Avoid rounding your shoulders or leaning forward due to the weight. Use a lighter resistance level if you cannot stand tall while holding the dumbbells.”
Step 4
Bend your knees as your hips hinge back to lower into the squat. “Your torso may naturally lean slightly forward,” Gordon said. “Keep your head straight and neck neutral to maintain proper spine alignment. The abdominal muscles stay engaged to prevent your lower back from arching or rounding. Lower your butt until your thighs are parallel to the floor. Engage your glutes to help you control the descent.”
Step 5
Hold the contraction at the bottom of the squat for one count, then push through your heels to further engage your glutes, and rise back up to starting position. Maintain straight spine throughout the ascent, then complete three rounds of eight to 12 squats.
