| Bone Health | |
The seven dwarfs from Snow White can best describe my menopausal booty … saggy, droopy, baggy, lumpy, frumpy, flabby, and hefty! It’s time to add a Booty Builder to my exercise routine. Always searching for exercises that I can do at home, I discovered squats were the best booty builder. All you need is space in the house, one dumbbell and a full-length mirror. Your booty’s official name is gluteus maximus, and it is one of the largest and strongest muscles in the body. The primary function of this muscle is hip extensions meaning moving the thigh to the rear. The gluteus maxiums also moves your leg away from the centerline of the body. Basically, a strong booty makes it possible to move the leg, which gives us the ability to get around. So it is an important muscle to keep strong. But the main reason most of us want a beautiful booty, it’s sexy. We all know men love to check out our booties, and to be perfectly honest…so do women (we are always comparing ourselves to other women, I wish we didn’t, but we do). It is primal. Whether we are looking for the attention or not, who wants a droopy, fat, lumpy butt? It is difficult for women to get that firm tush because it is natural for us to hold fat, especially around our bottom. Usually in our teens we still have a tone behind because it takes a few years for the fat to stack up. Once the layer of fat settles in, getting a toned butt can be difficult. But, it is not impossible with dedication and a few squats added to your routine. Once you loose that layer of fat, either by dieting or exercise, your beautiful booty will pop out. During menopause it is important to be healthy and strong. And once you develop a strong booty …it’s sexy! There are a number of butt exercises from lunges to leg extensions to hip extensions to leg curls, but to do all of these would take at least 30 minutes. Squats firm and tighten your tush all in one exercise as well as tone the legs. And you burn a lot of energy in a short period of time with squats. But if you have a lot of fat to loose around your buttocks, squats alone will not firm and tone the booty. You must incorporate a healthy eating plan to loose the fat as you are firming the buttocks with squats. The benefits of squats:
Before you add squats to your routine, discuss with your doctor if you have health concerns such as joint conditions. It is always important to start your exercise routine with light cardio to warm up. Toning up a muscle requires progressive muscle resistance. Introducing more weight than the muscle can handle will help it grow stronger. And to properly do a squat you will completely contract the muscle. The three basic Booty Builder squats: Chair Squat I suggest starting out with the Chair Squat. After you can successfully do 15 Chair Squats progress to the Dumbbell Squat. If the Chair Squat is too difficult, start with the Assisted Squat, then move onto the Chair Squat then the Dumbbell Squat. Rest one day between squat workouts. What you need: Space in your house Squat Safety Tips:
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