A common question that clients and friends alike ask is, "How do I get a better butt?" They want to know how to lift their butts so that they can actually set glasses on top of them and they will not fall. OK, so maybe they don't want to lift their butt for the sole purpose of having a shelf on their backsides, but the meaning is clear—lift the booty.
In order to get that nice booty that you crave, you need to do explosive-type movements, not steady state. Why? The gluteus maximus has fast-twitch muscle fibers and to train fast-twitch muscle fibers properly, you must use explosive movements like sprints, deadlifts and curtsy lunges.
By doing steady-state running, the fast-twitch muscle fibers will become weak and the slow twitch will become the dominant muscle fiber. The gluteus medius becomes the dominant muscle, so you will end up with what Paul Chek has coined a "heart bottom" syndrome rather than that nice "heart top." Steady-state running will not activate your gluteus maximus, but if you include sprints in your routine, like elite marathon runners do to increase their time, then you won't have this problem.
Sprints are awesome because they are short and sweet. They don't take very long and you can do them anywhere—in front of you house, your workplace, on the beach, in a nearby park, with your friends or alone.
Sprints are a great workout and take no time at all. Try the following workout to sprint your way to a better butt.
- Do a slow warm up jog for about five to 10 minutes.
- Try a sprint for 30 seconds. Go as fast as you can.
- Allow yourself to fully recover for three to four minutes.
- Do six to 10 sprints (depends on your activity level).
- Do this routine two to three times a week.
- Don't forget to stretch afterwards.
More: Interval Sprint
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