Vol. 3, No. 3
March. 8, 2006

The Best Butt Exercises

Next to abdominals, the gluteus maximus probably receives the most verbal self-abuse. It's either too big, too small or, by some fluke of nature, not positioned high enough or is just plain nonexistent. Part of it is, yes, hereditary, but it doesn’t mean you're destined to a life of unhappy buttitude. Before you make that appointment with the plastic surgeon, try these exercises, rated "The Best Butt Exercises" by ACE Fitness: (No, they won't make your glutes bigger, but when done regularly, they'll lift what you have.)

• Quadruped Hip Extensions - On your hands and knees, slightly contract your abdominals to stabilize your torso and spine. Lift one leg up, keeping the knee bent at 90 degrees. Lift the leg until the bottom of the foot is pointing toward the ceiling and the leg is lined up with the body. Repeat on the same side for eight to 12 reps. Change legs.

• Step-Ups - Stand with good posture behind a tall step or box [approximately 15 inches (38 cm) high] while holding a dumbbell in each hand. Place your left foot on top and transfer your weight to that leg. Push down with your left foot (especially the heel), straightening your leg, to come up on top of the box. Use the left leg only; keep the right leg passive, especially as you initiate the step-up. Repeat on the same side for eight to 12 reps. Change legs.

• Lunges - Hold a dumbbell in each hand, standing tall with good posture. Step forward with the right foot, keeping the head up and spine neutral. Drop your left knee toward the floor by bending knees, making sure to keep the front heel down and the knee directly over the center of the foot. Push down and forward through your heel to return to the starting position. Repeat on the other side, alternating for eight to 12 reps per side.

• Four-Way Hip Extensions - Stand upright and grasp the stabilizing bar of the machine. The resistance pad should be placed at the knee on the back side of the exercising leg. Move your thigh to the rear until your hip is fully extended backward. Repeat for 8 to 12 reps and change sides.

For additional info and pictures, click on www.acefitness.com.  

Swing to the Bar

There's a scene in the movie, A Night at the Roxbury, where a personal trainer whips out a dozen nutrition bars from his pocket and asks a friend which one she'd like, "How about a high protein bar? Low carb? Low-protein, high carb? High carb- high protein?" summing up how most of us feel standing in front of the supermarket shelves. From Clif to Luna, from Balance Bars to Pria, it's enough to make your head spin.

This $3 billion food-bar industry takes advantage of those of us who eat on the run. The problem is, many of these bars are higher in calories than you would need if you spend most of your time sitting at a desk. A Clif bar may be a good choice when you're on your way to a 2-hour game of tennis, but not if the most strenuous activity you've done all day is respond to an angry e-mail.

Health magazine recommends using the following parameters when choosing a nutrition bar:

1. High fiber: At least 3 grams

2. Low saturated fat: Less than 3 grams

3. Moderate sugar: Less than 18 grams

4. No trans fats and hydrogenated oils

For a middle-of-the-day boost when you're deskbound, choose bars between 150 and 250 calories. PowerBar Pria Complete Nutrition Bar fits the bill, but there are others on the market. Choose a good balance of fat and fiber like that found in the Solo bar or any Balance Gold Bar if you need sustained energy. (For the complete article, check out the Health magazine, March 2006 issue.)

Use It or Lose It

If you've ever experienced the head-clearing effects of a good bout of exercise, you won't be surprised by the following study. A recent study published in the Annals of Internal Medicine reports that regular exercise cuts the risk of developing Alzheimer's and other forms of dementia by as much as 30 to 40 percent. The study assessed 1,740 men and women over the age of 65.

Researchers had participants exercise three or more times per week for at least 15 minutes and followed them over six years. Exercise included walking, hiking, bicycling, aerobics, swimming, water aerobic, strength training or stretching. The rate of dementia for the exercisers was 13 per 1,000 persons compared with 19.7 per 1,000 persons for the non-exercisers. If that's not enough reason to get off the couch, I'm not sure what is.

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Thanks! LM