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.
Today we're gonna go over three simple exercises to tighten/tone your butt.
There's no equipment needed.--Your buttocks?--Your buttocks or your booty or boo-tay. What would you call it?
Well, I call it the buttocks.
This is probably the last thing people want to do is get advice from 50-year old men on how to tighten your butt.
But you know, we are they going at it from a therapists' standpoint and we are you know, an anatomical standpoint.
Some of the better ways to strengthen those areas.--Right without stressing your low back or things of that nature.
And by the way, when you get older, believe me things are starting to sag in those areas and
Why Bob why? --So if you want to work a little bit. All right. If you are new to our channel, please take a second to subscribe to us.
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That's a nice website. Alright, so I'm gonna do things a little backwards today Brad. I'm actually gonna show the advanced exercises first--right
Because they're the ones I think people haven't seen
Where they may have seen the other ones. Now when you talk about the butt you're gonna talk about the muscles, you know
The glute max but you're also gonna talk about the muscles that are on the side of the butt --right
Hip abductors really important for stability--right
And even you're gonna get a little bit in the hamstring, cuz the hamstring comes up and attaches into the butt bone there so.
You're gonna wanna shape those too. So we're gonna start off with strengthening the glutes, the glute max,
So what you're gonna do is find yourself a doorway, so pretend this is the doorway it would come down here also
Right, we call that the door jam Bob--right--So it's coming down here. You just do all that
I'll get another one for the side--so I'm laying flat here
I'm putting one foot up on into the door jam here, and I'm just gonna lift up like this and
You're gonna really feel that in the buttock area here and you can squeeze the butt together while you're doing it at the same time
But you can just go ahead and rip off some repetitions here
And you can actually do quite a few if you can get up to 20 or 30
That's a good reputation for toning. You got a problem with your neck Bob? Yeah my neck's getting pulled off here so
And also the hamstrings are getting a nice workout as well here and a little bit of the core
I'm really falling apart here though, Brad. I'm gonna have to readjust here. Well I'll talk while you're fixing yourself.
So, you know the other thing so to do the other leg, you know
If this represented the other side of the door jam, you'd just slide over and get the opposite leg
Exactly and you can rip off, the nice thing about this is you can hit all three of these fairly rapidly
Yeah, you're not gonna spend a half-hour working on your buttock muscles
But more like five or ten minutes is enough. So then you go ahead and roll on to one of your sides and
You're gonna do both sides, but this is a little bit different here
You're actually gonna get up on your elbow here like this. And this is a way to give resistance against the hip abductors
So you're gonna lift up like this
This is a really good idea
And this is, I'll show you the beginner ones I've been doing and now I progress to these
Now to make this even more difficult I do both sides at the same time a little bit
I'm actually hip abducting on the opposite side
So he's lifting this leg up getting this hip abductor
This hip abductor was working plus a lot of core on the lateral side, that side of him
Which Bob was talking about being sore from--yeah exactly
Boy I'm really having trouble with this Brad. It's pulling on my head here.--Oh Bob, why Bob?
When I worked this I actually am sore in the abs now from doing these.
So and the final one Brad
You can just flip over onto your back then so you're gonna do both sides, and the final one
You're gonna get the hamstrings a little bit here. So you got to watch out that the hamstring doesn't cramp up
Just wait Bob. Liz can't hear you. You've got this way in the back here.
Boy Bob, you know, this is one of those blooper moments. There we go, how's that?--We didn't stop did we.
We're gonna go ahead. The hamstring you don't want to have way up here because
It's gonna probably cramp on you
But you can start off just like this with a double but then you can go to a single
And you're gonna really work that hamstring--you can see that semi tendonosis tendon right there bulging out of here.
Those hamstrings are really working. Like I'm hitting them and they're--yeah they're solid
Solid as a rock. Alright, let's go to the beginner ones now Brad
You still hear me? Okay, if you're just starting out that's probably gonna be a little bit intense for you
Right, right--these are the ones I start off with
This is just the greater one for the glutes you go ahead and lay down
You can lay on a ball too if you want to.--Right one of the big balls. But this is again the glute maximus area
You're gonna just go ahead and lift towards the ceiling here
And notice the knee is bent and that takes out a lot of the hamstring activity and it makes a gluteus maximus work a little more
And now this one, you know, there's no really resistance except gravity--correct
So it's you know, you can do a lot of these. I end up doing like 30 of them
If you want you can put an ankle weight on, you know, or, you know use a resistance band. That would be another way to provide resistance.
The beginner hip abduction is just like this, you lay on your side and you're just gonna go ahead
Toes pointed straight forward you don't want it up but towards the ceiling like this or down
Straight forward and you're just gonna work on doing hip abduction here. Again there's no really resistance besides gravity. So it's really not that tough
Well, you might find after about twenty of them
Particularly Bob is doing a really nice job because he's not going all the way down
He's got it kind of a almost like a plyometric modified
But I'm not going all the way up because that's as far as I go Brad
I'm not that flexible. I mean some people go all the way down
Okay, getting the full range here so take a little break in there and then hamstring, you know
It's basically the same way, but you're gonna just do some bridging like this here
And you do double bridges so that way it's not as hard on you to start off with here
So in other words you could you just do that one leg at a time
You could do one leg at a time, but that's the advanced version. Oh, that's right
We covered that already
I'm a little slow Bob--real simple to do you can
Like said you can take a couple minutes and you can go ahead and tone things up and then you know
You know get rid of that old man butt
What? It is such a thing, why do I put up with this Bob?--Alright, thanks for watching.