Hi folks, I'm Bob Schrupp physical therapist, Brad Heineck physical therapist, together we are the most famous physical therapists on the internet
In our opinion of course Bob, to have a great butt or booty you've got to do these three things Brad
What? Well we're gonna go over them. I mean there's no way to get around it
If you want to have a good looking butt
which you know that's the thing that attracts a lot of men to women a lot of women to men
It's a fact. That's one of the body parts. You know
This is a family show, that's right, by the way if you are new to our channel
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Please go over to Facebook and like us cuz Brad and I as children had ugly looking butts and so
We're trying to turn all that way around, I don't know why I went that direction, with that but alright Brad
You know I gotta tell this story really quick
You know I was at work one time this was about ten years ago right now
And we were having this discussion of what body part
Do you like on yourself the most, and I said, you know I really don't like any of them on me
I got a big nose small eyes thin hair and no seriously you got a pretty good self-concept
I know, but I realized that it's just one of those things so this woman that works for me that
She's no longer here, but she's a lesbian
She's gay and she says well Bob you have a good butt so I'm like well
I'll take it!
Now I have an old man butt
You know we got to work on these things so you have to understand these three very simple things
If you want to have a bigger butt, a better butt not a bigger butt
Maybe a bigger butt too. This video is gonna go in your archives Bob
Alright, you have to understand the muscles that form around the butt and what they do, the gluteus maximus
One of the main actions it does is it extends the hip like this so you've got to do
Exercises that extend the hip, now that can be a little
Deceiving sometimes because when you're doing squats you're extending the hip,
When you're doing bridging you're extending the hip so you've got to throw that in there somehow
Extend the hip, and if you don't want to think about it
We'll show you the exercises you have to do
Some of the other muscles
that form the butt are the muscles on the side and that's like the gluteus minimus and medius
The ones that make your legs go out to the sides yes exactly and so you're gonna have to bring the leg out to the side somewhat
So that's the number two thing you have to do, the third thing
Is there is a couple of muscles that are small external rotators, actually the gluteus maximus does this too it
Rotates your hip out like this, so we're gonna show you some
Exercises that rotate your hip out like these two, so you address all the muscles work them well and you're gonna reach your goal,
You're gonna be working the butt, now you also saw a study just recently right Brad? Yeah as a matter of fact
I'm doing Continuing Ed on the hip
And they said which exercise really fires the fibers and this is for the gluteus maximus, the biggest muscle
How to make it fire the best and they said an isometric butt squeeze got the most triggering action
And this is done scientifically
Which surprised me because I assumed the bridging in some of these other ways I would think so, too
but what that tells us is you may want to do is make sure you do a butt squeeze and then do the
Exercise so you're getting both, so let's start off with the first one Brad all right
We got our workout clothes on as you can see well you can do these at work as well
You don't have to change your clothes
We'll show you some that you can actually do at work
But hip ridging is a good one to do, start off by squeezing your butt and then lifting up, now see what's happening here
I'm extending the hip it doesn't look like it
But I am, I'm extending the hip so this is a great one for beginners
that you can just go ahead and start off by doing this, as most people can do this
And it's good core exercise, so
You can even make those harder. You can do the single leg
Oh yeah, very good Brad, another one that was brought up in that
I'm actually cramping out my hamstring on this one, be careful Bob, so he's lifting one leg up here
And you're really gonna put a little extra work on that right side. Yeah exactly
Actually that one did really isolate it, all right now
You can just roll over right onto your side, and now you're gonna go ahead and get that gluteus minis medius
You're gonna go ahead and work those right, so he's keeping that leg straight now look at the toe
He's keeping it pointed forward, point it up
That's how you do not want to do it,
You want to keep it pointed forward and right there
We're working the gluteus medius muscle, and that's where a lot of people have that extra soft tissue
We want to get rid of, all right remember the third one was external rotation Brad
So you're gonna go ahead and put your heels together
and you're gonna go ahead and do some external rotation clamshells we call these don't we, and that's
doing a combination of muscles and some of those smaller ones you don't get with the extension in the abduction
We just did all right now
I'm gonna go ahead and go into the quadruped position here
And this is one I think a lot of people have seen as a butt strengthener, again
you can squeeze your butt cheeks together first, and then go up like this
You know this is one of those things that
therapists do you give visual things so people can get the muscles they want to squeeze, but I knew a couple therapists
that would say imagine there's a quarter in your
Gluteal cleft or in other words your butt cheek and try and squeeze it, and so it would stay there and that really gets it
Thank you for that visualization Brad. I really appreciate it
I'm gonna show the the bridging with resistance
We can make this a little harder
You can go ahead and you could actually take some weight here and put it on here. I mean you could take the
15 pound weight here and lift up like this
That's the kettlebell
If you're gonna work your butt or your booty the Sankband the
loops really work out well for this
This is one and we're gonna show you why you can do this even as you're sitting in your desk,
Do some of these
Now this one is you're gonna hook it in your thumbs. You're gonna
Put it across like this
Now it's nice if you hold on to somebody if you can't just put your fists down like this and then go ahead and you
Get some resistance like this and you get a little work with your arms and shoulders that way
Postural muscles too, two for the price of one. Yeah, all right Brad. Do you want to show standing some of the
hip exercises okay, so he's got the band around his legs here
Now if you got really good balance you can do this without this
But it's nice to have something just to hold and now this one
I'm talking about that gluteus maximus, this hip extension
Bob mentioned before and with that extra resistance
That loop band around my ankles as you can see it makes a nice difference
It really gives that especially if you've been doing these for awhile, and you want a little extra
Work, and I like to do them like this where I'm not swinging forward and backward like a pendulum
I start where the other foot is go back and come through there without touching the floor and then I'll actually throw in
Some pumps, now these bands are if you want to they're down below in our Amazon preferred product section
But they do come in different intensities, I think you have the lowest one there Brad, yeah, I didn't want to work
too hard, I think the green one here
Now you can do hip abduction
Just like this and I'm gonna do the same thing now I'm not doing this
Keeping my body up and I can feel that hip abductor muscle working really nicely
And the neat thing about doing it standing is I'm not only working the right one
But you can feel the left side working, not equally but you can definitely you're getting both sides working
It's good for your balance as well. It's definitely working too so alright
You can do this one seated even you can put the band around you, and so you're working at your computer
You can just go back and forth like this. Now you're working that gluteus mineus and medius
There you go, and it'll begin to fatigue after a while, now
I'm gonna go back onto my side Brad and now I'm gonna do the clamshells with the band on
You wouldn't be able to do this at your workstation too easily. Oh I can
I'll just go ahead and lay down on one of these mats
So, but yeah, this one you're gonna feel Brad with resistance
This one's starting to I can feel it in those muscles this one really works out
The other one is if you start doing hip abduction.
Now I'm going against gravity
And I'm going against the band right so we're getting two forces working together against me
What about one of my favorite ones, the one in quadruped?
Therapists call this position quadruped otherwise it's known as on your hands and knees okay and for this
I like to get the band up around to my knee area, and I'm gonna go straight out to the side like this
It's like the dog
on the fire hydrant
And then you're working that gluteus maximus and medius a little bit here more the medius
Now and then from there
I'll do the old knee pump up this way with it out to the side and make sure you do both sides
Bob I'm gonna start to sweat here
Can you go up? We got to work after this.Yep. Wow
Be careful who's behind you or what's behind you, I almost got Napoleon right in the old snoz
He doesn't have a snoz that's right
Okay
Then we're gonna finish Brad with just doing a couple of the standing ones
Squats are always great to do you can just do squats where you just put your hands here
You can put your hands here, your hands here, and you can actually take the kettlebell if you want
Good posture and nice squats
you know I'm not doing this,
he's trying to keep the knees behind the food
so I'm not going up on my toes or my forefoot
I'm keeping a nice solid base, and it's gonna be wide don't keep your feet closer together a nice wide base
And we're working that
Then you can also do lunges Brad, so you're gonna go ahead and again look what I'm doing I'm extending the hip
You know I'm extending this hip so I'm gonna go ahead and down and I can reverse for the other side
And the really nice thing about these is particularly as people get into their 50s and older
This is not only gonna work the muscles in that booty area, but you get some balance, oh yeah believe me
This is not easy to do. I'm making it look easy because I'm very talented
It is true it gets your balance though
All right, well we hope some of that helps you and you know if you're beyond help like we are so be it
If you're young and strong, you're gonna get that booty back in shape. There ya go. Thanks for watching. Be careful.
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