It's hard to believe, but it's already time for our annual Turkey Butt intervention. Turkey Butt, if you're new to this blog, is a phenomenon in which our rear ends spread in direct proportion to the amount of turkey, dressing (stuffing, if you're a Yankee), green bean casserole and pecan pie we ingest on Thanksgiving. Turkey Butt is often compounded by Christmas Butt and then the lesser known New Year's Butt, which of course combines the excesses of all the holidays into one big TBCNY Butt.
Avoiding 'Turkey Butt' is more about watching your calories and exercising than anything else, but there are some great exercises that target the butt and help you build muscle and burn calories. Below are some of my favorite exercises for the rear and, if you have a favorite way to combat 'Turkey Butt,' leave a comment and tell us about it.
Do it right: Stand with feet about hip or shoulder-width apart and, if desired, hold dumbbells just above the shoulders or at your sides. Bend the knees and lower into a squat, stopping when your knees are at 90-degree angles OR before you lose the natural arch of your back. Sit back as though you're about to sit in a chair. Contract the glutes and push through the heels to stand back up, repeating for 1-3 sets of 10-16 repetitions.
Do it right: Stand with right foot forward, left foot back about 3 feet apart. Hold weights if desired and bend the knees to lower the body towards the floor. Keep the front knee behind the toes and push through the front heel and back to starting position, repeating for 8-16 reps before switching sides.
Do it right: Get down on your elbows (or hands) and knees, abs tight and back flat. Place a light weight behind right knee and bend leg to hold it in place, foot flexed. Squeeze the butt to lift right leg until it's level with hips and lower. Repeat for 12-16 reps before switching sides.