Beach Bums

Get your rear in gear for swimsuit season

Beach-bound this summer? If so, is your bum really bathing-suit ready?

If you’re not happy with the shape or tone of your bottom, then you are not alone.  Most people think theirs is either too big, too small, too saggy, too jiggly—but (no pun intended), there are exercises that’ll help tone and reshape your rear.

Your buttocks are composed of three main muscles: the gluteus maximus, gluteus medius and gluteus minimus. The gluteus maximus is the biggest and most noticeable. It is the largest muscle in the human body and one of the strongest. The other two lie under the gluteus maximus and together, these three muscles help you move your legs out to the sides of your body (abduction) as well as rotate and extend your legs behind you. They’re also responsible for holding your pelvis upright every time you take a step, and they assist when you get up from a chair or sit down.

Other than the three gluteal muscles, the major contributing factor for the shape of your rear is the panniculus adiposus—subcutaneous fat, or, in other words, body fat. If you feel your bottom is too large, saggy or jiggly, then you’ll have to lose body fat to improve your shape. The way to do that is with cardio exercise, weight training and a healthy diet.

To create or increase muscle tone for a firmer bottom, the best and most basic exercises that target the glutes are squats, lunges and step-ups. (Ask a personal trainer or fitness pro if you’re not familiar with the correct form for these exercises.) The following three exercises are more dynamic and focus specifically on the gluteus muscles; you can add them to your regular fitness routine.