18-2 p24 Womens Fitness:Layout 1 31/1/08
WOMEN’S FITNESS
I hate my
bum!
Whether your bum is flat and wide, small and
skinny, or on the more voluptuous side, personal
trainer Caroline Sandry has some great ways to
improve on what Mother Nature (or cream buns!)
gave you…
The muscles of your butt include
the gluteus maximus, medius and
minimus, and other deep rotators and
abductors. As a group, they are responsible
for laterally (outwardly) rotating your leg
and extending your hip. Gluteus maximus
is the largest muscle of the body and
together with adipose tissue (fat) forms the
bulk of the buttocks. The muscles that
make up the back of the thigh are the
hamstring group, and they also extend the
thigh, and play a large part in the shape
and appearance of your bottom. Working
hard on building muscle in this area will
have an overall impact on your body as the
extra lean muscle tissue you build will
boost your metabolic rate – meaning you
will burn more calories at rest.
24 Ultra-FIT
13:27 Page 24
Photography: Neil Francombe/Ultra-Fit Images
Have you ever seen a ballerina with no
bum? Dancers tend to have amazing
bottoms due in part to all the work they
do in a ‘turned out’ position (legs laterally
Gluteus maximus is the largest muscle of
the body and together with adipose tissue
(fat) forms the bulk of the buttocks
rotated – feet pointing out). For this same
reason Pilates exercises are great for
shaping your behind, and I have included
some of the best in the exercises below.
As with any exercise regime, a balanced
approach is imperative. The focus of this
article is resistance exercises to target the
bottom, but it is important to continue with
CV training as well as following a good
(sugar-free) diet.
In order to blast your butt with CV
work, I would recommend some fast
running. Hill work will definitely impact
your bottom, so for runners – find a good
hill to train on, or get the treadmill up a few
more degrees. Those who do not yet have
the fitness level to run can start with hill
walking on the treadmill (but no cheating
by holding onto the handle bars!). The
cross trainer, stepper, rowing machine, and
exercise bike are all great machines to
improve your fitness, burn fat and gain
definition. A good piece of advice is to stay
conscious during your routine (and I don’t
mean by not falling asleep!). Try to stay
focused on the job in hand and think about
the muscles you are using, emphasising
the contractions and movements. The mind
is a very powerful tool, so use it!
18-2 p24 Womens Fitness:Layout 1 31/1/08 13:27 Page 25

WOMEN’S FITNESS

6
OF THE
BEST
CHEEKY
MOVES

The Cheeky raise

■ Lie on your back, with your feet up on a bench or exercise
ball, knees bent to 90 degrees
■ Exhale as you push your hips up, lifting your bottom up until
your body forms a straight line
■ Inhale to lower almost back to the floor
■ Repeat 10 times, and then hold at the top and squeeze
bottom for 15 pulses.

Training tip – to intensify, try single leg hip raise, ensuring

hips stay level

The Plie squat

■ Stand with feet wide, toes turned out, option to hold
dumbbells by your side, palms turned inwards
■ Tighten your buttocks and abdominals as you bend your
knees out over your toes and lower hips towards the floor,
keeping torso upright and shoulders open
■ Squeeze your buttocks to straighten legs back to start position
■ Repeat 15 times, and then lower down and squeeze bottom
to pulse 15 times

Training tip – keep the abdominals engaged throughout, and draw

up through the pelvic floor. (Squeezing internal pelvic muscles)

Ultra-FIT 25
18-2 p24 Womens Fitness:Layout 1 31/1/08 13:27 Page 26

WOMEN’S FITNESS

The reverse lunge

■ Stand a strides length in front of a bench, feet hip width apart
■ Place your right foot on top of the bench
■ Keep your abdominals tight and shoulders back as you bend
your knees lowering hips towards the floor
■ Use your buttocks to push your hips back to the start position
■ Option to hold dumbbells to add resistance
■ Repeat 12 – 15 times on each leg
Training tip – start with a low bench, and raise the height to
progress

Pilates side
lying legs
■ Lie on your side, head on
outstretched arm, waist
long and hips stacked
■ Place your top hand on
your top hip, and
laterally rotate your
thigh (point your toe up
towards the ceiling –
engaging the buttocks)
■ Exhale to lift your top leg
up as far as you can
keep your hip still, and
your lower waist
lengthened, maintaining
lateral rotation (‘turn- out’)
■ Lift and lower 10 times
■ Release your ‘turn- out’
and circle the leg 8 times
in each direction,
keeping the hip still and
waist long
■ Repeat on both legs

Training tip – keep tummy

button drawn in throughout,
and spine long. Add ankle
weights for extra resistance

26 Ultra-FIT
18-2 p24 Womens Fitness:Layout 1 31/1/08 13:28 Page 27

WOMEN’S FITNESS

One leg ball squat

Pilates Oyster 1 & 2 ■ Place exercise ball against wall and
stand with your lower back pressed
■ Lie on your side, head on outstretched arm, and both knees bent against the ball, feet hip width and
■ Keep hips still as you turn out with your knee – rotating the thigh to open the knee a strides length in front of you
while keeping the feet together ■ Place your right foot in line with the
■ Inhale to close and repeat 10 times on each leg centre of the ball, and lift your left
foot up in front of you
Training tip – to progress, add an extra set, this time lifting both feet off the floor as ■ Inhale as you bend your right knee,
you open the knee 10 times. lowering hips towards the floor
■ Exhale to push back up to the start
REMEMBER TO ALWAYS WARM UP, COOL DOWN AND ■ Repeat 10 – 15 times on each leg
STRETCH WITH ANY EXERCISE ROUTINE.
Training tip – Keep abdominals
engaged and draw up through the
Coming next issue ‘Bye bye Bingo wings’ – wave goodbye to wobbly arms! pelvic floor. Keep shoulders open and
We show you how to ’get armed’ with all the best moves! eye line forward.

Ultra-FIT 27