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Alesha Dixon’s favourite bottom-toning exercises
By slhaf | September 1, 2010
Who wouldn’t want a honed dancer physique like singer and presenter Alesha Dixon? Here are some more of her favourite exercises for perfecting your derrière, devised by her personal trainer Janet Malinowska.
1) Squats for women
Works: Gluteals and thighs
Many women could be wasting their time performing endless squats, says Alesha Dixon’s personal trainer Janet Malinowska, because they’re not working your gluteal muscles properly – and could be causing harm to your back.
‘Many women have trouble performing normal squats and this is due to the Q angle position of the female pelvis (associated with our wider pelvises), and also tightness in the ankles from wearing high heeled shoes,’ she explains. ‘Women tend to lean forward a lot when squatting, rather than squatting down and backwards (as if sitting back in a chair) because of the issues above, which means they can overload and place pressure on the back (see image below).’
‘However, when women rise up off their heels, they’ll find they’re able to squat far more effectively and correctly, and keep the back in natural alignment. Try using this technique (picture 1) by placing a block of around one to two inches high underneath your heels, then squatting down. You’ll find you’re much more able to squat deeply as if sitting down and back into a chair. Just make sure you stop once your thighs are parallel to the floor and don’t take your bottom any lower.’
‘If you don’t have a block to hand, stand on your tip-toes and squat down (picture 2). This will require more balance, but you’ll get the same results.’
TOP SQUATTING TIP! To recruit the inner-thigh muscles when squatting, try to keep your feet and knees together. Avoid this technique if you have knee problems.
Try these two advanced moves – that are also big favourites with Alesha Dixon – for sculpting a firmer bottom.
Bridge on Swiss ball
Works: Gluteals and core – this advanced version of the bridge will also challenge your balance, coordination and control.
Sitting on a Swiss ball, walk your feet forwards until your head, neck and shoulders are resting on the ball (1). Keep your pelvis lifted by squeezing the buttocks and engaging the core muscles, aiming to keep your knees at a 90 deg angle and a straight line between your knees and shoulders. Rest your hands on the front of your hips (2). Keep your shoulders open and maintain a long line through the neck. Position your feet a little wider than hip-width apart to assist your balance. Keeping your feet in place on the floor, lower your bottom down to the floor.
Using only your bottom, lift your pelvis back up into the bridge position in a controlled motion – no thrusting! Do two to three sets of 15-20 reps.
Swiss ball leg curl
Works: Gluteals, hamstrings and core stability.
Lying on a mat with your hands by your sides, place your heels and lower calves on a Swiss ball. Engage your abdominals (1).
Using your hands for support, lift your hips and roll the ball towards your bottom, squeezing the glutes at the same time. Make sure your hips stay up – lift them even higher as the ball rolls towards you (2).
Release, and roll the ball away from you by extending the legs. Don’t lower your body to the floor, but keep rolling the ball towards you and back out (3). Do 2-3 sets of 15 reps.
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Topics: Home | 4 Comments »
September 5th, 2010 at 1:58 pm
i will personally recommend these exercises for any woman because they are easy on the body. Just be sure to keep your nutrition in tact.
October 21st, 2010 at 12:33 pm
Wonderful workout for the gluteals and thighs. Be sure to take care of your back while squatting.
November 1st, 2010 at 10:59 pm
I was just thinking today, that my dear behind needs a bit of TLC… Thanks for great timing!
December 20th, 2010 at 12:48 pm
Bridge on Swiss ball progression:
From position two, lift one leg off the floor extending the leg straight out, this adds way more resistance and stability control through the gluts plus it’s a lot more challenging for your core to!
Enjoy!