I’ve been getting a lot of questions about how to tone up our back sides after weight loss surgery.  Well, it’s going to take some consistent work but with a few simple moves you should start to see a noticeable difference.  All you will need is either a light free weight or a resistance band. 

First, let’s start with the anatomy of the booty. The booty is made up of 3 muscles. The gluteus maximus, gluteus minimus, & gluteus medial. Each of these muscles perform a different action.

www.nirschl.com

www.nirschl.com

The gluteus maximus is the major glute muscle. It is the largest portion of shape for the booty. It’s job is to help move the hip and thigh. The maximus helps to perform kettle bell swings, dead lifts and our favorite, squats!

The gluteus minimus is the secondary muscle that helps produce hip extension. It is a deep muscle.

The gluteus medius helps prevent adduction from the hip. 

I love using a resistance bands for booty work. Make sure the band is in the arch of your shoe when you do this. If it is not there is a good chance it will slip off your shoe and snap you. I personally take the handle and put my foot in the handle to do this move to avoid if snapping back at me. 🙂 

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www.popsugar.com

Dead lifts are a fantastic way to tone your booty and the main gluteus maximus! Get some dumbbells or a kettle bell. When you are stand up straight remember to place the weight in your heels (you should be able to lift your toes off the ground) Have a slight bend in your knees and hinge forward from the hips all while looking forward. By looking forward you are keeping rounding out of the spine and keeping it neutral. Return to standing.

https://www.womenshealthandfitness.com.au/fitness/workouts/1218-stiff-legged-dumbbell-deadlifts

https://www.womenshealthandfitness.com.au/fitness/workouts/1218-stiff-legged-dumbbell-deadlifts

For some serious booty work, start by lying on the ground while placing a weight over your hips. Use your hands to guide the weight and make sure it doesn’t roll off. While keeping your feet planted on the floor lift from the hips and glutes straight up and return to the ground. 

 

www.shape.com

www.shape.com

Do these workouts along with your cardio 3 times a week 3 sets of 10 reps. Happy toning!