You know how they say, “In life you should never look back?” Well, this may be true when it comes to heartbreak, but this isn’t the case when we’re talking about matters of the butt. Yes, that’s right. It’s time to acknowledge your butt.
For years I’ve been famous for the saying, “High butt, happy life.” And although it may sound silly, I’ve seen this hold true through personal experience and with clients. Your backside, booty, cup holder (whatever you want to call it), may be behind you, but unless you pay attention to it, your behind isn’t going anywhere but down… along with your self-confidence. Because the fact is that a higher butt—how high, I admit, is all relative—can heighten and improve your self-esteem.
You see, I have to work very hard to keep gravity from doing its job, and for many years my backside was the cause of major frustration and an insecure body image. It was the first place I gained weight and the last place I lost. In college, my butt had its own zip code. What my breasts lacked in size, my butt made up for two-fold in size and width. In the past I’ve even been able to chronicle my love life by the size of my butt, since it has determined the types of men that are attracted to me.
But over time, I have been able to put my butt in its rightful place, and the upkeep has become more manageable. Similarly, I have witnessed clients who used to walk backwards towards a bathroom so that no one could see them from behind. Later, after months of hard work, I listened to those same women tell me stories about strutting their stuff in front of their husbands and keeping the lights on.
To draw the comparison between a happy life and a high butt seems absurd, I know. But as a woman, you cannot ignore your body if you want to be happy. I seriously can’t imagine anything more gratifying than witnessing a woman who is sophisticated, intelligent, well-rounded, kind, giving, and honest who also happens to have a really great butt and knows it! Because maybe then, when a woman stops worrying about her backside, will she own and recognize how amazing she is and finally rule the world.
So get off your butt and whip your booty into shape with these four exercises!
1. BUTT LIFTS AND CIRCLES
Come down to the floor on your hands and knees. Your hands should be directly underneath your shoulders, shoulder-width apart. Your knees should be underneath your hips, hip-width apart. Place a 2-pound weight, or a full water bottle, in the crease of your leg (behind your knee). Point your toes. Lift that same leg until the knee is as high as your butt. On an exhale, proceed to lift the leg and pulse it up 50 times, without letting the knee drop below the butt. Exhale every time you lift. Once you’ve accomplished 50 lifts, circle the knee 25 times in each direction. Always keep your stomach pulled in. Try not to sink into your lower back. Your back should look like a table, flat as a board. Every time you squeeze, pinch the glute at the top of the movement, including when you circle. Switch legs.
2. SUMO SQUATS
Standing, widen your legs wider than your hips (about a foot wider than your hips) and turn your toes out to a 45 degree angle. Hold a 5-10 pound weight underneath your chin as though you are about to take a drink from a big saucer. On an inhale, bend your knees and sit back as though you are trying to sit into a very low chair. Keep looking forward, and keep your chest up. Ideally, your elbows should now come to the inside of your knees and your butt should be below your knees. Hold for 5 seconds. On an exhale, push into your heels and come back up to the starting position and squeeze your butt at the top of the movement. Perform 20 times. The heavier the weight, the harder it will be. If you have sensitive knees or a bad back, please keep the weight light to start. Also remember to keep your chest up and core engaged at all times.
3. SIDE LEG LIFTS
Once again, come down to your hands and knees. But this time extend your right leg out to the side in direct line with your hip. Slightly round your tail bone. On an exhale, lift the leg up (and to the side) as high as you can and hold for two counts. Then on an inhale, slowly bring your leg back to the floor. Don’t let the leg rest on the floor—immediately lift it back up. Perform this move 25-50 times, depending on your strength. Keep your core engaged at all times. Switch legs and repeat.
4. BOOTY CHAIR
Grab a desk chair (one without wheels) and lie on your back. Bend your knees and place your heels on the chair. Your knees should be bent at a 90-degree angle. Lift one leg up towards the sky, so only one heel is on the chair. On an exhale, lift your entire bottom half off the floor, squeeze your glute at the top of the move, hold, then slowly lower halfway down. If you have a sensitive back, do not lift one leg up—keep both heels on the chair and perform the move with both legs at once. Always keep your core engaged. Repeat 15-25 times, depending on your strength. Switch legs.
Kit Rich is Los Angeles-based fitness trainer with endless exercise and nutritional know-how. Hollywood's hottest stars are addicted to Kit's unique, multi-disciplined approach that combines cardio, yoga, Pilates, and weight training. Kit's clients are immediately taken by her funny and honest approach to health and fitness. She treats her clients as she treats herself, "with a hard challenge, sensibility, sensitively, and a good laugh." Follow Kit on Twitter @kitrichfitness