by Brad Schoenfeld, DTG Fitness Pro
Variety is the spice of fitness. The human body intuitively adapts to repetitive stress. Perform the same exercise routine over and over and your body eventually becomes oblivious to its effects. You reach a training plateau and results stagnate. The longer you stay with the same exercise routine, the less effective it becomes.
In order to optimize results, you should constantly change the exercises you perform. This helps to keep your body off-guard, never giving it the opportunity to get accustomed to a particular muscular stress. Your muscles are continually forced to adjust, and results progress at a steady rate.
There is a best way to combine exercises for optimal effect. Ideally, you want to choose exercises that complement one another, working the muscles in different angles and in different planes.
When targeting the glutes, this means ensuring that all the gluteal muscles are worked to their max. That's right, the glutes are actually comprised of three separate muscles: gluteus maximus, gluteus medius and gluteus minimis. If you want a nicely toned bottom, then make sure you perform movements that involve each of these muscles.
Here are three terrific exercises that meet the above directive. Perform three sets of each move, aiming for 8 to 12 reps per set. Most importantly, make sure the weights are heavy enough so that you're struggling to complete the last few reps. If you're not challenging your muscles, the weight is too light!
SPLIT SQUAT LUNGE: Grasp two dumbbells and allow them to hang down by your sides. Take a long stride forward with your right leg and raise your left heel so that your left foot is on its toes. Keeping your shoulders back, core tight, and chin up, slowly lower your body by flexing your right knee and hip, continuing your descent until your left knee is almost in contact with floor. Reverse direction by forcibly extending the right hip and knee until you return to the start position. After performing the desired number of reps, repeat the process on your left.
GOOD MORNING: Hold dumbbells against the top of your shoulders. Assume a shoulder-width stance, head up, knees and back straight. Keeping your lower back taut throughout the movement, slowly bend forward at the hips until your body is roughly parallel with the floor. In a controlled fashion, reverse direction, contracting your glutes as you raise your body up along the same path back to the start position.
LYING ABDUCTION: Lie on your left side. Bend your left leg at a 90-degree angle and bring your left foot to rest underneath your right knee. Keeping your right leg straight, raise it as high as comfortably possible. Contract your glutes and slowly return to the start position. After finishing the desired number of repetitions, turn over and repeat the process on your left.
Brad Schoenfeld is one of America’s leading fitness experts. He’s the author of Sculpting Her Body Perfect, 28-Day Body Shapeover and the bestseller Look Great Naked. Schoenfeld is certified as a strength and conditioning specialist by the National Strength and Conditioning Association and as a personal trainer by both the American Council on Exercise and the Aerobics and Fitness Association of America. He’s also been named “master trainer” by the International Association of Fitness Professionals. Check out his website www.lookgreatnaked.com
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