Lose the Weight and Keep Your Curves
body motions •••
by nichele hoskins
You can fuel weight loss
and shape a better butt at the same time.
Trenair Royal, health and wellness coordinator for Reliance Medical Group of New Jersey, developed this workout to strengthen your body’s largest muscle, gluteus maximus.
Call it your power station.
Trenair Royal
trenairroyal@gmail.com
We get fatter, in part, because metabolism slows down. That happens as lean muscle mass decreases. A toned butt is not only your best goodwill ambassador, but it also contributes to fueling your metabolic engine. It also powers explosive movements and lifting heavy stuff from the floor. You lift with your legs and your glutes.
Start off using only body weight, but don’t be afraid to go heavy if you don’t feel challenged by rep 8 or 9.
Beginners should start off using their body weight alone as resistance. Big muscles need more resistance. Try a 10- to 25-pound dumbbell in each hand. For each move, do 1 to 3 sets of 12 to 15 reps. For single-leg moves, repeat sets and reps on each side.
• hydrant
Where you’ll feel it:
Hip, butt and back
• Get on all fours with your hips directly above your knees and your shoulders directly above your hands.
• Maintain your back’s natural curve as you pull your abs in toward your spine.
• Exhale, then lift your right knee to the side.
• Pause, then inhale and return to starting position. After one set, repeat the move on the left side.
• Bridge 
Where you’ll feel it:
Butt, back and front of thighs
• Lie with your head, neck and upper back supported on a step
or fitness ball.
• Place your feet hip-width apart.
• If using weights, rest each on your upper thighs.
• Contract your abs muscles and raise your hips until your body is parallel to the floor.
• Pause, then drop your hips 5
to 6 inches from the ground while keeping your abs tight.
• Pause briefly, then raise your hips to starting
position.
* Dumbbell Squat 
Where you’ll feel it:
Butt, inner thighs, front of thighs
• Stand with your feet
hip-width apart with your weight evenly distributed.
• Your hips, knees and
toes should point straight ahead.
• Hold abdominal muscles tight.
• Inhale as you bend your knees and push your butt back as if sitting in a chair.
• Keep your weight over your heels, your back straight and your chest lifted.
• Exhale as you return to standing position.
• Single-Leg Deadlift 
Where you’ll feel it: Back of the thighs and butt
• Stand with a dumbbell in your left hand. Avoid locking your knees.
• Put your right hand on your hip.
• Slightly lift and extend your leg behind you.
• Focus your gaze on a point on the floor a few feet in front of you.
• Exhale as you push your hips back and you slowly bend over at the hips.
• Aim to bend forward until the dumbbell is at mid-calf level.
• Contract your abs and left glute. Push through your left heel to return
to starting. Repeat on opposite leg.
