{"id":3588,"date":"2013-10-15T07:40:48","date_gmt":"2013-10-15T14:40:48","guid":{"rendered":"http:\/\/arizonafoothillsmagazine.com\/fitness\/?p=3588"},"modified":"2013-10-15T08:53:39","modified_gmt":"2013-10-15T15:53:39","slug":"6-tips-perfect-butt","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/workout\/6-tips-perfect-butt\/","title":{"rendered":"6 Tips For a Perfect Butt"},"content":{"rendered":"<figure id=\"attachment_3593\" aria-describedby=\"caption-attachment-3593\" style=\"width: 587px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/workout\/6-tips-perfect-butt\/attachment\/butt-exercises\/\" rel=\"attachment wp-att-3593\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-3593 pk-lqip pk-lazyload\"  alt=\"A better booty can be yours!\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150343\/butt-exercises-80x40.jpg\"  width=\"587\"  height=\"293\"  data-pk-sizes=\"auto\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/10\/butt-exercises.png\" ><\/a><figcaption id=\"caption-attachment-3593\" class=\"wp-caption-text\">A better booty can be yours!<\/figcaption><\/figure>\n<p>I\u2019ve blogged a lot about my behind\u2026 or lack of behind. But I didn\u2019t know exactly what I was doing wrong in the booty department until Meagen Kribs pointed it out. Meagen, an NSCA and NPTI personal trainer, has trained hundreds of clients at <a href=\"http:\/\/www.mountainsidefitness.com\/ArizonaPlatinum.aspx\">Mountainside Fitness Platinum<\/a> over the last 10 years \u2013 and she\u2019s seen plenty of behinds go from flab to fab. The key: Variety. Here, Meagen tells us how we can change up our exercise routine so we can finally change our backside for the better\u2026<\/p>\n<p>B<b>uilding a Booty-ful Bottom by Meagen Kribs<br \/>\n<\/b>No matter what you call yours \u2013 booty, bottom, butt or derriere \u2013 every woman wants a toned tush. Unlike their more northern curvy counterpart (breasts) which are made up almost entirely of fat tissue, the buttocks are composed primarily of muscle. This makes them easy to build and mold with hard work and a well-rounded workout strategy\u2026 key word, well-rounded. A popular phrase among trainers is: \u201cKeep doing what you\u2019re doing and you\u2019ll keep getting what you\u2019ve been getting.\u201d That\u2019s because when your body gets familiar with a routine, it adapts and no longer yields the same results. Your glutes needs variety to get leaner and meaner. Follow these mix-it-up tips to create a fabulous fanny!<\/p>\n<p><b>Switch up your equipment<\/b> \u2013 Do you use the same equipment day in and day out? Grab a kettle bell instead of a bar, or stand on a Bosu to get your body out of autopilot and back on the fast track to results.<\/p>\n<figure id=\"attachment_3591\" aria-describedby=\"caption-attachment-3591\" style=\"width: 366px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/workout\/6-tips-perfect-butt\/attachment\/154268331\/\" rel=\"attachment wp-att-3591\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-3591 pk-lqip pk-lazyload\"  alt=\"Try kettle bells to boost the booty burn\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150339\/154268331-80x130.jpg\"  width=\"366\"  height=\"597\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 366px) 100vw, 366px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/10\/154268331.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150339\/154268331.jpg 366w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150339\/154268331-184x300.jpg 184w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150339\/154268331-80x130.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150339\/154268331-49x80.jpg 49w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150339\/154268331-67x109.jpg 67w\" ><\/a><figcaption id=\"caption-attachment-3591\" class=\"wp-caption-text\">Try kettle bells to boost the booty burn<\/figcaption><\/figure>\n<p><b>Move in a whole new way <\/b>\u2013Try doing walking lunges in reverse, to the sides, or even at 45-degree angle. This works the muscles from many angles and produces a more rounded muscle, while reducing the risk of overuse injuries.<\/p>\n<p><b>One at a time, please<\/b> \u2013 Just like having a dominant arm, you may have a stronger cheek. When working legs together, the stronger one usually compensates. This doesn\u2019t allow the weak side to do its fair share of the work or make gains to catch up. Add single leg squats and deadlifts to your routine to avoid dominant side compensation and to activate those small stabilizing muscles as well as the core.<\/p>\n<p><b>Hold it!<\/b> \u2013 Bigger movements don\u2019t always mean better gains. Build glute strength by doing isometric holds, like the glute bridge. Isometric holds keep the joints at a fixed angle while the muscles contract. The more you practice muscular contraction, the stronger the signal grows between the brain and the muscle. Translation: increased strength!<\/p>\n<figure id=\"attachment_3592\" aria-describedby=\"caption-attachment-3592\" style=\"width: 476px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/workout\/6-tips-perfect-butt\/attachment\/best_butt_exercises\/\" rel=\"attachment wp-att-3592\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-3592 pk-lqip pk-lazyload\"  alt=\"Try this glute bridge to isolate your butt muscles \"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150341\/Best_Butt_exercises-80x30.jpg\"  width=\"476\"  height=\"177\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 476px) 100vw, 476px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/10\/Best_Butt_exercises.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150341\/Best_Butt_exercises.jpg 476w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150341\/Best_Butt_exercises-300x112.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150341\/Best_Butt_exercises-380x141.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150341\/Best_Butt_exercises-80x30.jpg 80w\" ><\/a><figcaption id=\"caption-attachment-3592\" class=\"wp-caption-text\">Try this glute bridge to isolate your butt muscles<\/figcaption><\/figure>\n<p><b>Jump around<\/b> \u2013 Plyometics are a secret weapon in the war against fallen fannies! The high number of fast-twitch muscles in the glutes respond rapidly to explosive bursts, like squat jumps, box jumps and sprints.<\/p>\n<p><b>Put some weight on<\/b> \u2013 Many women shy away from lifting heavier weights out of fear of getting bulky. Truth is, bulky isn\u2019t a look women accomplish accidentally. In other words, you\u2019re not going to turn into a bodybuilder by lifting heavier. But because glutes are such large muscles, increasing their muscle mass equates to an increased energy expenditure on a daily basis. In other words, you can eat more because your body is a calorie-burning machine!<\/p>\n<p>With a well-rounded workout plan, a well-rounded bottom is in reach\u2013just in time for skinny jeans and leggings!<\/p>\n<figure id=\"attachment_3589\" aria-describedby=\"caption-attachment-3589\" style=\"width: 378px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/workout\/6-tips-perfect-butt\/attachment\/meagen\/\" rel=\"attachment wp-att-3589\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-3589 pk-lqip pk-lazyload\"  alt=\"Meagen Kribs wife, mother, and personal trainer at Mountainside Fitness\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150335\/meagen-80x74.jpg\"  width=\"378\"  height=\"352\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 378px) 100vw, 378px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/10\/meagen.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150335\/meagen.jpg 378w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150335\/meagen-300x279.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/10\/24150335\/meagen-80x74.jpg 80w\" ><\/a><figcaption id=\"caption-attachment-3589\" class=\"wp-caption-text\">Meagen Kribs, personal trainer at Mountainside Fitness<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"The key to great glutes is variety \u2013 here\u2019s how to switch up your routine to reap the booty-licious rewards\n","protected":false},"author":3,"featured_media":3590,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[63],"tags":[70],"class_list":["post-3588","post","type-post","status-publish","format-standard","has-post-thumbnail","category-workout","tag-featured","cs-entry","cs-video-wrap"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>6 Tips For a Perfect Butt<\/title>\n<meta name=\"description\" content=\"The key to great glutes is variety \u2013 here\u2019s how to switch up your routine to reap the booty-licious rewards\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/workout\/6-tips-perfect-butt\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Tips For a Perfect Butt\" \/>\n<meta property=\"og:description\" content=\"The key to great glutes is variety \u2013 here\u2019s how to switch up your routine to reap the booty-licious rewards\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/workout\/6-tips-perfect-butt\/\" \/>\n<meta property=\"og:site_name\" content=\"Health &amp; 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