5 Exercises For A Natural Butt Lift

Sitting at a desk all day, or too much sitting in general, can lead to a flatter backside.

It's true!

While you're sitting, your glute muscles aren't working at all, and over time, they become weaker and elongated. In turn, the body "turns off" the glutes and begins relying on stronger muscles nearby, like those in your lower back and surrounding your knees, to pick up the slack. The bad news is that extra the extra stress on these body parts makes them more susceptible to injury especially in the knees and back. 

Our sedentary lifestyles mean more women are losing the definition between their thighs and their butt than ever before. They call it the ‘thut’ and it’s when the muscles on the back of a woman’s legs are undeveloped, leading the butt and thigh to appear as a single piece of anatomy. It just makes it look like your bum has dropped down into your leg and you lose that lift that a toned butt should have. 
 

So how can we save our butts from going flat? We need to learn to activate, or “wake up” your glute muscles, as well as stretch and release tight muscles that attach to the glutes through fascia and contribute to the flattening of your butt. 

 

There are exercises that actually help to build muscles in your glutes. 

standing-clam


STANDING CLAM

Stand straight with your feet together. Engage your core muscles and bend forward so that you are almost parallel to the floor. Keeping your knees together bend your right knee to about 45 degrees. Lift the right leg  knee out until it is the same level as your hip, keeping the knee bent.  Lower to start position. Repeat this movement for 30 seconds, switch legs and perform movement on opposite leg for another 30 seconds.

 

WHAT IT DOES:
This is one of the best exercises your can do to strengthen your gluteus medius muscles which will help to round out your butt while working to also treat/prevent hip, back and knee pain.

 

sumo-squat

 

SUMO SQUAT

Start with your feet in a wide stance, toes pointed out as far as is comfortable. Keeping your back and spine in a neutral position, and torso upright, tighten your core. Bend the knees outwards so they remain over your ankles, and sit down with your butt into a squat position. Hold for 5 seconds and slowly come up to a count of 5. 

 

WHAT IT DOES:
The wider stance works to take the majority of the effort of squatting from your quadriceps and shift it into the glutes working your gluteus maximus which is the largest of the glute muscles. It also helps to open up your hips, which is helpful in activating your glutes and preventing back pain. Plus, as a bonus, it doesn't put too much stress on your lower back. 

 

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BRIDGE WITH BUTT LIFT

Lie flat on the floor on your back with your hands by your sides and your knees bent. Make sure your feet are flat on the ground and placed about hip width apart. Take one of your legs and straighten it so that your toes are pointing up towards the ceiling


Push through your heel, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly bring your butt back down to the floor to complete the rep. Repeat

 

WHAT IT DOES: 
This exercise is a powerhouse for lifting the butt by strengthening the glutes while also targeting your obliques to give you a more defined waist line and stronger core. This will help to create lines between the waist and the glutes giving your butt better definition.

 

DOWNWARD DOG WITH LEG LIFT

Start from a standing position and walk your hands out in front of you so that your hands are slightly forward of your shoulders. Spread your palms and turn your toes under.


Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor.  Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Inhale and lift your right leg up. Exhale and bring your foot to the floor.


WHAT IT DOES:
The downward dog position provides a great stretch for you hamstrings helping to minimize the appearance of the ‘thut’ [where the thigh and butt look continuous]. At the same time you are targeting your glute max in the lifted leg and glute med in the leg on the ground resulting in a rounded and lifted butt.

 

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EXTENDED HAND TO BIG TOE POSE

While standing, bring your leg up so that your thigh is parallel to the ground and your knee is bent to 90 degrees. Grab your big toe with your 2nd and 3rd fingers and your thumb. When you feel that you have your balance, kick your leg out to the side so that your leg is straight. The standing leg and the leg in front of you should both be straight and your hips should point forward. Bring your leg out to the side so that the inner thigh is facing the front of the room and try to bring your leg as high to the side as possible so that it is parallel to your body. Hold for 15-20 seconds and repeat on the other leg.

 

WHAT IT DOES:
This exercise strengthens the legs while seriously working the glutes. By doing this exercise you will not only build up your glute med muscles that give a crucial in creating lift but also stretching to help minimize the appearance of the ‘thut’.

Foam Rolling for Leaner, Longer and Pain free Legs!

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Research has shown that foam rolling before your workout can increase range of motion without the decrease in muscle power that can result from pre-workout static stretching.
Using a foam roller to achieve improved range of motion allows you to become stronger in that extended range. For example, if you are working on doing deep squats, foam rolling will facilitate a deeper squat thereby allowing improved engagement and strengthening of your glutes. So, if you are strength training as part of your half-marathon prep, you should be able to improve your time.  


You can have postural imbalances caused by tight muscles and fascia. By releasing the right muscles and fascia with myofascial release you can help to correct these postural imbalances. 
Foam rolling can also stimulate the lymphatic system and help to reduce fluid retention.  This effect is short lived but by reducing a bloated appearance and dimpling in the skin, rolling will have you looking leaner for at least a couple of hours. 

The Social - Facial Cupping + Face Yoga

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Dr. Liza visited her friends at The Social and performed a facial cupping treatment and walked the hosts  through some popular facial yoga poses to tighten, tone and relax face muscles without making a trip to the doctor. Before the rise of facial injections, facial yoga was popular among women as a way to keep faces looking youthful. It might not be as quick, but with a little patience and commitment, your results could be just as good.  Head to The Social to watch the full segment and learn how to do the poses!

Please note that Dr. Liza performs facial cupping as part of the comprehensive myofascial release visits and these treatments are not eligible for insurance reimbursement as they are cosmetic in nature.

 

 

Custom Orthotics in Downtown Toronto

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Do you feel supported? Custom orthotics help to support and balance your body to help you feel better. Not only that, they help protect your weight bearing joints like your ankles, knees and hips. Foot, ankle, knee, hip or back pain? You may benefit from custom orthotics! 👣

 

For the month of February get a pair of custom orthotics at the[fix] for only $350. Most extended health care plans cover custom orthotics with a prescription from a medical doctor.

The dr. Liza sneaker pump available for pre-order

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CURRENTLY AVAILABLE FOR PRE-ORDER. SHIPS FEB/MAR 2018

The dr. Liza sneaker pump is a revolutionary 2 inch pump that literally feels like a sneaker. With all the features of the dr. Liza pump on a 2 inch heel and 0.5 inch platform you might never want to take these off. The orthotic insole, injected cushion throughout, rubber outsole and EVA [the same stuff in running shoes!] platform mean that you will be able to wear this heel all day and night. Versatile enough to take a walk, take flight or dance the night away at a special occasion. 

Available in Regular width [N] and Wide width [W] in sizes 5-12

Pre-order now at drLizashoes.com and get 50% off using the code 'FRIENDS2018'

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Chiropractic + Massage + dr. Liza pump holiday promos

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MASSAGE GIFT CERTIFICATE PROMO

From Nov 16th - Nov 30th purchase a gift certificate for a 60 minute massage for only $85 +HST. The certificates can be used from the time of purchase until March 31, 2018. During this period you can also enjoy a massage for $85 +HST without purchasing a gift certificate. Do you regularly come in for massage? Stock up on certificates to enjoy this rate till March 31, 2018. Please note that you can receive insurance reimbursement and direct billing while using a gift certificate.

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DR. LIZA PUMP BLACK FRIDAY SALE

On Black Friday [Nov 24th] go online to drLizashoes.com for the lowest price ever on the shockingly comfortable dr. Liza pump. We will also be set up in the concourse of the Scotia Plaza atrium from 10:30am - 2:30pm if you would like to try them on or get a complimentary shoulder massage

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CHIROPRACTIC PROMO

From Nov 16th - Nov 30th book a 60 minute Initial Chiropractic Visit with Dr. Belinda for only $100 [normally $150]. Follow up visits during this period will also only be $70 [normally $80]. We also offer direct billing to most major insurance companies for Chiropractic.

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Please note that Liza is now a manual osteopath and is registered with the SOC, OAONM + COMPO. At the moment Manulife, Standard Life, Desjardins, Blue cross and more cover these visits while Sunlife + Great-West Life do not.The treatment style remains unchanged and is a combination of osteopathic adjustments, myofascial release therapy and mobilizations. 
 

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the[fix] + dr. Liza shoes Black Friday Pop-up

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Come by and visit us in the concourse of Scotia Plaza for a complimentary shoulder massage from 10:30am to 2:30pm on November 24th. Also purchase a gift certificate for a 60 minute massage for only $85 from Nov 13th to Nov 24th. The certificate can be used from November 13, 2017 to March 31, 2018.

Don't let you benefits go to waste this year and finally get fixed!

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Also, try on the shockingly comfortable dr. Liza pump and visit drLizashoes.com all day to shop the dr. Liza pump at the lowest price ever!

 

FALL FLASH MASSAGE DEAL

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Our FALL FLASH SALE is here! Enjoy a 60 minute massage for only $85 or the[fix] signature massage for only $100. Created by our team of therapists, the[fix] signature massage aims to energize your body by restoring flexibility and freedom to muscles and joints. This has been especially created for downtown Toronto's office workers. A healing experience using anti-stress techniques including joints mobilizations, vibrations and stretches. Ideal for stressed, tired and overworked patients or to rebalance your body after working out.