THE GOAL: Toning your butt
THE EXPERT: Lee Boyce, fitness writer and strength coach based in Toronto
THE INFO: Chances are you're probably sitting on your behind for most of the day. Our butts often get little movement if we're not working out, so if 2014 is about toning your backside, it starts with what you eat. While many people believe what they eat goes straight to their butts, this theory is actually not accurate. Fitness experts say that while the butt region is considered a trouble area to initially lose fat, limiting processed foods and eating more fruits, vegetables and grains can help you avoid weight gain in that area.
THE MOVES:
Barbell Romanian Deadlift
Start with a standard deadlift and then stop a few inches short of the ground, and keep straighter legs than you would in a conventional deadlift. Remember to maintain a flat back, with the shoulders pulled back. Perform four sets of 10 reps.
Walking Lunges
Using dumbbells, perform standard walking lunges. Make sure you take long strides, while keeping the emphasis on the glutes and hamstrings pulling you through to the next step. Perform three sets of 20 steps.
Weighted Hip Thrust
Sit down with your upper back positioned against a sturdy bench. Next, place a bar or dumbbell across the hips. With your heels pressed into the floor, thrust the hips upwards to create a "table" with your body, remembering to squeeze the glutes at the same time. Perform three sets of 12 reps.
Barbell Back Squat
Perform a squat while holding a barbell on your shoulders, remembering to press through the heels and aim for full depth. Pull outwards on the bar with your hands in order to maintain the ideal tension through the upper body during the lift. Perform four sets of 10 reps.
Pull-Throughs
Position a cable pulley at the lowest level and attach rope handles. Stand facing away from the machine and straddle the rope and cable so you're holding the handles between your legs. Hinge at the hips and allow the arms to travel through the legs towards the cable stack. Keep a flat back when doing this. Squeeze the glutes and return to the tall standing position. Perform three sets of 12 reps.
Have something that needs fine tuning? Let us know in the comments below.
THE EXPERT: Lee Boyce, fitness writer and strength coach based in Toronto
THE INFO: Chances are you're probably sitting on your behind for most of the day. Our butts often get little movement if we're not working out, so if 2014 is about toning your backside, it starts with what you eat. While many people believe what they eat goes straight to their butts, this theory is actually not accurate. Fitness experts say that while the butt region is considered a trouble area to initially lose fat, limiting processed foods and eating more fruits, vegetables and grains can help you avoid weight gain in that area.
THE MOVES:
Barbell Romanian Deadlift
Start with a standard deadlift and then stop a few inches short of the ground, and keep straighter legs than you would in a conventional deadlift. Remember to maintain a flat back, with the shoulders pulled back. Perform four sets of 10 reps.
Walking Lunges
Using dumbbells, perform standard walking lunges. Make sure you take long strides, while keeping the emphasis on the glutes and hamstrings pulling you through to the next step. Perform three sets of 20 steps.
Weighted Hip Thrust
Sit down with your upper back positioned against a sturdy bench. Next, place a bar or dumbbell across the hips. With your heels pressed into the floor, thrust the hips upwards to create a "table" with your body, remembering to squeeze the glutes at the same time. Perform three sets of 12 reps.
Barbell Back Squat
Perform a squat while holding a barbell on your shoulders, remembering to press through the heels and aim for full depth. Pull outwards on the bar with your hands in order to maintain the ideal tension through the upper body during the lift. Perform four sets of 10 reps.
Pull-Throughs
Position a cable pulley at the lowest level and attach rope handles. Stand facing away from the machine and straddle the rope and cable so you're holding the handles between your legs. Hinge at the hips and allow the arms to travel through the legs towards the cable stack. Keep a flat back when doing this. Squeeze the glutes and return to the tall standing position. Perform three sets of 12 reps.
Have something that needs fine tuning? Let us know in the comments below.
The new year is the time to take on new challenges, so for the month of January and beyond, The Huffington Post Canada's Living team brings you Fine Tuning: daily workouts, with tips on how to tone up, get healthy and stay fit for the whole year. Each workout will focus on one fitness goal or body part, with our favourite trainers showing you simple ways to get stronger and healthier in less than 45 minutes.
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