As you start to see results from your weight loss program, you may begin to lose some shape you had in your butt. There’s a careful balancing act between too little and too much butt. As with all parts of your body, it’s not just about dropping the pounds, but rather, getting yourself into shape.
Spend time working your glutes and shaping them. You’ll find they’ll start to lift and round out nicely. Getting your glutes in shape will also go a long way towards balancing your body weight. Visually, a shapely butt will help accentuate your new thinner waist as well.
Take the time to learn the proper form needed to do these dead-lifts and you’ll do yourself a huge favor. Too many people think it’s about doing more with heavier weights. In reality, it’s about doing them exactly right. Lighten up the weight and shoot for few reps, but do them with perfect form. It’s worth it.
Stiff-Legged Dead-lift :
This exercise should always be part of your lower body fitness routine. Not only does it work your butt into shape but it also works your hamstrings, lower back and your abs all in one move. The problem is, it’s one of the hardest exercises to perform properly.
Follow these simple rules to make it count:
Do:
- choose a comfortable weight
- have a slight bend to your knees
- keep your head up and eyes forward through the entire movement.
- focus on muscle contraction
Don’t:
- lift more weight than you can handle.
- lock your knees
- round your back
- lower weight beyond a mild stretch throughout hamstrings.
- pause or bounce at end of life
You can perform dead-lifts with either a barbell or a pair of dumbbells. The key is to use the one that you can perform the exercise in perfect form.
Start with your feet shoulder width apart, knees slightly bent, and a dumbbell in each hand. Keep you abs tight and your back straight as you lower through your hips. Be sure to keep the dumbbells close to your body. This will help you keep your back straight. To return to the starting position, push your heels into the floor as you tighten your glutes and hamstrings.
Remember to keep you back straight or you won’t increase your range of motion. So with a flat back, lower until you feel a stretch in your hamstrings. Bending your lower back during this exercise doesn’t have any effect on your hamstrings, it only increases your chances of injury.
The level at which you perform this exercise depends on you. If you are just beginning your workout routine please start at the beginner level below.
- Level:
- Beginner: 2 sets of 10 reps with 8 to 10 pounds
- Intermediate: 3 sets of 15 reps with 15-20 pounds
- Advanced: 4 to 6 sets of 15 to 20 reps with 15 to 25 pound
If you find you want to make this movement more difficult, stand on a bench or a step and reach down lower. Remember, to never compromise form to make it to the next level.