Are you approaching peri-menopause or menopause and wondering “What happened to my butt”!
Genetics and ageing play a part in having ‘flat butt’ issues.
Your genes will certainly determine the general shape of your butt.
However when you’re younger and in your ‘child bearing years’ your estrogen levels mean you store fat in your butt, giving it a nice full appearance.
As you age the hormonal changes of menopause causes lower levels of estrogen, which tends to take that lovely full butt fat and deposit it in your stomach! The dreaded ‘menopause weight gain’.
Yes I know – it’s so unfair!!
I’ve spent most of my life wishing my butt was smaller! Now in my 50’s I sometimes wish it was bigger!
You can’t win. Sometimes you truly are your own worst enemy. When you have it, you don’t want it and when you suddenly don’t have it, you wish you had it back!
Wherever you might be on the ‘butt scale’ this is an extremely important group of muscles to work on during menopause.
Even though the hormonal changes you’re going through, are making these annoying and sometimes depressing changes to your body – this isn’t the time to do nothing and just accept it.
If you let your butt (glute) muscles go, you open yourself up to all sorts of other problems in your body……
Lower back pain
Pelvis and hip issues
Knee and ankle niggles
So even if the superficial side of how your butt looks doesn’t bother you anymore, at least think about the other problems that’ll occur if you don’t start working those butt (glute) muscles!
Check your posture. If you tend to slouch and are rounded through the shoulders this can lead to a flat butt.
Do a little posture check by standing with your heels against the wall and shoulders against the wall (pulled back and down). The small of your back shouldn’t touch the wall. If it is, it’s time to start working those butt muscles.
Get Your Hormones tested.
If your hormones are ‘out of whack’ ,which is very likely at this stage in life, then it’ll be difficult to get the results you want from any healthy eating and training program that you’re doing.
I recommend you get your hormones tested. Through a Hormone Doctor who specialises in Bio-Identical Hormone replacement troches.
This is a very personal decision and one that you need to investigate for yourself to be totally comfortable with.
But for many women – this can be a life-changing step.
Squat, Squat and Squat!
How you actually squat will determine how much success you’ll have building your butt muscles.
You MUST – sit your butt back when you squat. Always imagine you’re about to sit back onto the loo! It may sound a bit ‘wrong’ to cue you like that – but you’ll always get the action right after hearing this!
Try putting your body under load when you squat by holding some fairly heavy DB’s. This’ll really get your butt (glutes) fired up.
Hold your squat in the lowest position for a count of 3-5 seconds before you come up. Nice and slow and controlled!
Or try pulsing at the lowest position for 3-5 seconds before you come up for a real butt (glute) burn!
Do 3 sets of 12-15 reps, worked into your routine every couple of days.
I’ve got great tips on Instagram and Facebook for squatting and reverse lunging (another great one for your butt). Check out the posts in the first week of September 2018.
Invest in a set of Slides. This affordable training tool gets you doing some fantastic lower body movements that REALLY work your butt muscles.
OR invest in a Freeform Board. This is a fabulous but fairly expensive training tool that also allows you to really target your leg and butt muscles.
Both are great and make your workout fun!
Exercise Sliders can be brought on Amazon.
Freeform Board – www.sportstek.com.au, www.aokhealth.com
CoreStrength50plus – Home Workout Programs for Getting Toned Muscles In Your 50’s
Try the VIDEO workouts in my programs. They’re all focused on working your butt (glute) muscles with a mixture of………
Pulsing movements of Barre work.
Targeted movements of Pilates.
Static poses of Power Yoga.
Putting your body under load with Functional Strength Training.
Getting your heart rate going with Low Impact Cardio Moves.
Whatever you choose to do – keep mixing it up!
Like all muscles, your butt muscles adapt very quickly to doing the same exercises! Boring! So you need to keep ‘tweaking’ what you’re doing to keep challenging your muscles and to make your workouts worthwhile.