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Toning Your Glutes
writes, "My glutes are the hardest to tone up, and they are the last on my body that loses the fat when I am training hard. If you want to tone up your backside, you will need strength training, cardiovascular training, and of course a healthy diet. But there is a great exercise that will help work your glutes, hips, thighs and core. The Squat. Ask any fitness expert and they will all probably agree that the squat is the best exercise you can do for this problem area."
The reason squats are so effective is because they are a compound exercise that works more than one muscle group. The muscles involved in a movement, the more calories you burn and the more weight you can use. Using heavier weight is how you build lean body tissue. The more lean body tissue you have, the higher your metabolism and the more calories you burn on a regular basis. In addition, you're targeting every major muscle in your upper leg, up to and including your quadriceps (front of the thigh), hamstrings (back of the thigh), and gluteal muscles (the muscles in your rear) and your core (abs/back as a stabilizer).

Try this: Grab a 12 inch box or ball to squat onto. Start with no weight; I call this an Air Squat. Be sure on the descend down you keep your chest up, your low back arched, shoulders back and eyes up. Essentially you want to maintain correct posture throughout the entire movement. Be sure to squat just past parallel to your hip crease. Partial squats are bad for your knees. Do as many Air Squats as you can for 20 seconds and then rest for 10 seconds. Repeat this 8 times. Count the number of air squats you get with each segment and stay consistent. Repeat this about every third day.

Trina K Kubitschek, CPT
CrossFit Station
Nutrition Counseling
Endurance Coaching



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