Saturday, April 5, 2014
A means to a very good end

By Tony Wagner Citizen Columnist

Dear Mr. Fitness:

What are the best exercises for shaping the rear end? I'm a 24-year-old female who does aerobics five times a week. My rear end looks flat. That's the best way to describe it. I think it should be round. Please don't tell me that I'm not doing enough aerobics! Help!

-- Gluteus

Dear Gluteus:

By only doing aerobics to try to develop your glutes will not get it. By that I mean that you would be hard pressed to see any true muscle development. I guess you've already figured that out. Instead of doing more aerobics, I would suggest backing off on the aerobics. See, I'm not telling you to do more aerobics!

I have just the fix for you -- add some lower leg weight training to your exercising program. I would remove two of the aerobic days and instead do some leg training. This way, you have allocated the time to do this new program.

Try this exercise series twice weekly: squats with a wide stance, leg presses, feet close together, step-ups with weights, and leg lunges done forward. Obviously, start with perhaps your own bodyweight as the resistance factor. In this way you will condition your body. Slowly add some light weight in the upcoming weeks of the program.

One week do three sets of 12 to 15 reps with each of the four exercises. Nice and light. The next week, completely change the order in which you did the exercises the first week. This will cause a slight shock to the muscles. This is good. The next week, lower the reps to about 8 to 10, and add 10 percent more weight. Again, this will confuse the muscles and force them to respond.

Alternate between these heavy and light workouts and I guarantee you will see a change in the gluteus maximus. The body will respond to this stimulus and develop the current flat muscles of your butt.

One last thought. When you are doing the leg presses, make certain you are keeping your feet totally flat on the machine. This is important. This will enable your butt muscles to have to work at moving the weight. This will ensure quicker results too.

OK, you got it? Now get out there and give this program a legitimate six weeks. You may be truly amazed at the results!

-- Mr. Fitness

Tony Wagner, aka Mr. Fitness, has more than 30 years of fitness and nutritional expertise. A certified personal trainer and former professional bodybuilder, he opened the first personal training studio way back in 1985, and has helped thousands of people get into and stay in shape. Contact him at:, Facebook us, or stop by Bodyzone Fitness Center, 2740 N. Roosevelt Blvd., 305-292-2930.