Print
Hi Raphael,
Thanks for the weekly tips. I am a dance/fitness instructor and do LOTS of cardio… so much that I’m losing my butt. Need more perk, more roundnessand have very little time to workout. I even do some squats in my classes, but it seems I just keep losing my curves. Help!!! I teach Latin dance and I definitely need a rounder, perkier butt. Any tips? — Wendy
Wendy,
Thanks for your question. When someone is already lean (which it sounds like you very much are), lots of cardio can sometimes reduce the size of the glute muscles. It doesn’t happen to everyone to an extreme, but when it does happen to someone who already has the curves she desires, it tends to be a bit alarming.
As a dance instructor, it’s possible you may shy away from training with weights or that you simply lack the time. However, I believe this could solve your dilemma. I don’t think squats in class with no weights or super light weights will do the trick. The glute muscles need some degree of overload in order to develop. Not that my goal is to make you bottom heavy or bulky looking — quite the contrary!
In your case, I recommend a brief super set that taxes the lower body, places a lot of emphasis on the glutes and one that has you doing just enough to get the glutes back to where you had them. I realize your time is limited, but you’ll find that the workout I’ve designed won’t take a lot of time to complete.
There are only three exercises involved in my program: the squat, walking lunges and leg presses. It’s difficult to make inroads into the glute muscles without using the entire lower body. I’ve given this exact routine to a few members on eDiets who had the same issue and here’s what they had to say:
From eDiets member Danelle:
“Hi Raphael! I did those exercises that you suggested. Man! do my buns hurt! I did them on Monday, and I could hardly sit on the toilet this morning! I cringed! Guess I hadn’t worked all those muscles quite like that in a long while.”
From eDiets member Debby:
“I followed Raphael’s butt routine religiously. And slowly but surely, I began to develop a butt! I’ve been dating a new guy for a couple of months and he said to me… ‘Did anyone ever tell you that you have a nice butt?’ I laughed really hard and said, ‘Well no, as a matter of fact, that is the first time I’ve ever heard that in my life! Thank you!’ He did not believe me, but I told him about the routine Raphael prescribes.”
You will be performing two super sets — 3 exercises in a row without rest. After completing the third exercise, take a 90-second rest, then repeat an additional time (with the same 90-second rest between sets). I usually recommend 3 super sets but based on your time constraints the 2 super sets should do the trick for you.
Squats: The barbell squat is one of the best lower body exercises on earth. It works just about the entire lower body. However, leg positioning can assist in better isolating the glutes. If you position your feet about one to two inches past shoulder width and squat to a parallel position, you’ll really feel those glutes being worked.
However, you have to go to the parallel position or a little below for maximum effectiveness. Reduce the weight poundage if necessary and focus on perfect form. Perform a set of 15-20 repetitions to momentary muscular failure. After the set is completed, immediately go to the next exercise without a break.
Walking Lunges: You probably know how to perform these, but I’ll provide the description for the sake of our readers. Stand with your feet hip width apart, grasp a pair of dumbbells with your arms straight at your sides, palms in. Take a large step forward, and lower your body so that your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a large step forward with your other foot.
Walk lunge 20 steps, and then turn around and return to the start using the same form. You should contract your glutes on the lowering of each movement. After the set is completed, immediately go to the next exercise without a break.
Angled Leg Press (also called inverted leg press): Place your feet two inches higher than you normally would on the leg press machine in order to place more overload on the gluteus. Your feet can be positioned at shoulder width or just little wider. Make sure you lower the weight just a tad below 90 degrees, but no more.
Perform a set of 15 repetitions. Make sure your legs are high enough on the platform so you can really feel your glutes on the lowering part of the movement. By the end of the second super set, you’ll have performed 6 total sets in minimal time and your glutes and legs will be burning — but you’ll love it.
When first attempting the workout, take your time between sets so you get accustomed to the routine. Also, don’t use challenging weight when you start the program the first week so your body adjusts. Based on your fitness level and experience you should be fine in week 2. Perform the routine 2-3 non-consecutive days per week for 6 weeks.
Best of luck, Wendy and please let me know how it goes!
Email Page
