Do you wear your butt like a backpack?

My mom cracks me UP! 

One of my favorite things she has ever said to me was,

"Jos, you wear your butt like a backpack."

HIGH AND TIGHT MY FRIENDS.

I definitely prefer that to the alternative.

THERE IS SOMETHING TO BE SAID ABOUT A WOMAN OVER THE AGE OF 25 THAT STILL HAS A GREAT ASS.

IT TAKES WORK MAN......

HERE ARE MY FAV GO TO MOVES TO TIGHTEN, HEIGHTEN AND SMOOTH THAT TUSHIE.....SO YOU TOO CAN HAVE A BACKPACK BOOTY!

Pilates CLAM SHELL

TRX SINGLE LEG PISTOL SQUAT

CUTSEY LUNGE

 TRX OVER HEAD SQUAT

LATERAL BOUNDS

Pilates SCRAMBLED EGG

SINGLE LEG CLOCK SQUAT

DEAD LIFTS

SQAUT HOPS

LUNGE TO WARRIOR 3

HIP EXTENSION

...........AND FIND YOURSELF A GREAT PAIR OF FLATTERING TIGHTS

Keeping your heals together as you point the knee to the ceiling without rolling towards your back.

As you can see there are two options here.

In the first picture his hands are in the foot cradles with the thumbs on the outside.

In the second pic, my buddy Dan is holding the hard handles.  

The form on the bottom by the one and only Dan McDonogh is correct.

Do you see how his butt isn't rounded under him?

How he isn't leaning back into the handles but applying pressure? 

You can tell by the difference in posture.

Either hand position will do, but please always use proper form.

I ask my classes,"How do you want your butt to look?"  Honestly!  How do you want your butt to look?  Does it look sexy all tucked under in a way that causes your feet to turn out?  As you are reading this squeeze your cheeks together....DO IT!  If you are sitting you see how it changes your posture?  Can feel how it rotates your glutes in...that puts a lot of unneeded pressure on your sacrum?  Now stand up if you are not already & find a neutral stance.  Your feet do not have to be parallel, but even weight on each foot and please be as close to parallel as is comfortable.  All I want you to do is dig your heals into the ground.  Do you feel the difference from that activation vs the tucking? Now keep digging in and think that you are trying to lift your kneecaps up an inch higher by firing the quads. THERE YOU HAVE IT.  Welcome to the booty club....this is only the beginning.  But step one is learning how to use it. 

That barre tucking thing, whatever that is.....that makes your glute meds stick out and your arse flat......don't do it, or do.....its your call, I know I am bossy.  But hey, I got a nice tush, so something is working.  Maybe you should listen to me.

In every rendering I could find of a dead lift, the spine isn't elongated.  Please remember to extend the neck and press down in the shoulders.  Yes, this does mean that you cannot look at yourself in the mirror when doing this exercise.  It will be ok, you look better form the back ANYWAY.  Find a spot on the floor to stare at and give your spine some TLC.  If this movement bothers your lower back make sure that you are engaging your abs or lighten your weight.

 

This lunge and warrior 3 can either be held or rocked back & forth to go from one to the other. 

 

Practice these movements a couple times a week, or even work them into your current routine and I promise you your tush will be taut in NO TIME.......

Your Welcome

That was directed to the next person to see you in your skivvies.