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Paige Waehner

Exercises of the Week - It's Time for the War Against 'Turkey Butt'

By November 26, 2013

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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.

Squats

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.

Lunges

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.

Hip Extensions

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.

Comments
November 25, 2008 at 2:16 pm
(1) Jenn says:

As a fitness instructor one of my favorite “booty” moves is: On a step, bench or stair place the right foot in the middle of the step- step up and hold, as you lower move the left foot behind the right on the floor, sort of in a curtsey and squat, I have my clients do a curtsey squat, back lunge with the same leg, step up and hold for 4 counts on the right side. Do about 12 reps 3x’s on each leg. This will have you burning!

November 25, 2008 at 8:22 pm
(2) jh says:

Thanks for the great tips. All of these exercises really ‘kick butt’. ha.

jh
bodaweightloss.com

November 30, 2008 at 11:30 am
(3) weight lifting tips says:

Great info, love the blog! I will definately have to untegrate these exercises

December 1, 2008 at 10:36 pm
(4) DeEtta Laino says:

I love your moves!!..I just finished a leg workout! Believe and Love Yourself and anything is possible. I am a Personal Trainer and believe in the Body Mind & Spirit
Connection…!
Peace-
DeEtta Laino-Personal Trainer-Spiritual Tee Shirt Creator
http://www.believejustbelieve.com Spiritual Tees

December 16, 2008 at 2:27 am
(5) Simon says:

All these exercises for the butt are great but as trainers we need to be educating people on getting their glutes working. It does not matter how many squats you do if your glutes are not activated

November 8, 2010 at 3:43 am
(6) hardgainer says:

Great post!..You need to be looking after your body as you are doing dumbbell these is definitely “kick butt” so you know exactly what your body can take.

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