Dr. Liza Egbogah

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. 

 

bridge-with-butt-lift

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.

 

extended-hand-to-toe-pose

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’.

The Social: Posture Fixes for a Flatter Stomach

http://www.thesocial.ca/Wellness/Fitness/2016/December/5-exercises-to-improve-your-posture-and-get-a-flat

 

If we told you there's a way to treat back pain while simultaneously making your stomach look flatter, would you believe us? Liza Egbogah says it's true! 

See below for the celebrity chiropractor's treatments and stretches that can do the trick.

When your pelvis is tilted forward due to tight hip flexors, this can make your stomach stick out giving you the appearance of a protruding abdomen. Normalizing your pelvic tilt will cause your stomach to be flatter and look more toned. This treatment can also help to reduce bloating and the appearance of abdominal fat rolls.

The treatment includes myofascial release and manual stretching of the abdominals, hip flexors and quadriceps; percussion therapy on the stomach; chiropractic adjustments on the lower back and mobilizations of the hips

Hand to Floor Dancers Pose
Stand with your feet together. Inhale, shift your weight onto your right foot, and lift your left heel toward your left buttock as you bend the knee. Press the head of your right thigh bone back, deep into the hip joint, and pull the knee cap up to keep the standing leg straight and strong. Slowly bend forward to touch the floor in front of your while you kick your left heel back as you try to extend your leg. Stay in the pose for 20 to 30 seconds. Then slowly come back up to standing and release the grasp on the foot, place the left foot back onto the floor, and repeat for the same length of time on the other side.

BENEFITS: Tight hip flexors can cause your pelvis to tilt forward; giving the appearance of a protruding abdomen. This yoga pose not only helps to stretch your hip flexors but it also strengthens your core, glutes and legs.


Tree Pose
Stand with your feet together. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your left hand and clasp your right ankle.  Draw your right foot up and place your foot at the front of your left hip. As you continue to hold your right foot with your left hand, bring your right hand up to the center of your chest. Stay for 30 seconds to 1 minute. Bring your foot back down to the ground with an exhalation and repeat for the same length of time with the legs reversed.

BENEFITS: Tree pose provides a great stretch for the hip flexors and groin so not only does it help correct anterior pelvic tilt it also improves overall alignment and posture. Your core muscles are also working in this pose which means a tighter midsection.


Eagle Pose
Stand with your feet together. Bend your knees slightly, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot.

Stretch your arms straight forward and cross the arms in front of your torso so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. Press the right hand to the right and the left hand to the left, so that the palms are now facing each other. The thumb of the right hand should pass in front of the little finger of the left. Now press the palms together (as much as is possible for you). Stay for 15 to 30 seconds, then unwind the legs and arms and repeat for the same length of time with the arms and legs reversed.

BENEFITS: Eagle pose is a great posture for improving lymphatic drainage and digestion. This means less water retention and bloating which ultimately leads to a flatter stomach.


Alternating Stars
Start with your feet together. Slowly bend to the right as you reach your right hand to touch the ground beside you. Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Lower the raised leg to the floor with an exhalation and return the pose to the left for the same length of time. Alternate between sides 10 times.

BENEFITS: This is one of the best stomach toning yoga poses that you can do. Your oblique and deep core muscles are working here while they are also being stretched to help elongate your midsection.


Deep Squats
Start with your feet shoulder width apart. Slowly bring your buttocks down towards the ground into a deep squat. Ensure that the front of your knees never go past the front of your feet. Keep your heels on the floor if you can. Extend your arms out in front of you. Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and fit it snugly between your thighs. Hold the position for 5 seconds then inhale, straighten the knees, and stand. Repeat 10 times.

BENEFITS: Your core muscles have to work very hard in this movement while also creating a great stretch in the hips.  The deep squat also helps to encourage great alignment so that your overall posture will be better and your stomach will look considerably flatter.

 

 

[fix]ing at TIFF16

Sophie Nelisse, Sam Claflin, Aunjanue Ellis, Gerard Butler, Liev Schreiber, Jeremy Fenner, Maestro Fresh Wes, Kardinal, Eric Johnson, Erika Linder, Allan Hawco, Kreesha Turner, Michael Smiley, Rita Udominic, Chidi Mokeme, Michael Smiley and Mark Hildreth were just some of the awesome actors we got to meet at TIFF 2016!