June 25, 2014 at 3:05 pm EDT | by Gerard Burley
Butt blasters
squats, gay news, Washington Blade

Simple exercises performed properly can do wonders for your backside.

Though we know there’s nothing more flattering for a bathing suit than like a flat stomach or a core that’s ripped for the gods, there’s an epidemic going around called “noassatall” (no-ass-at-all).

Lets face it, the gay martini look is never in. I’m not saying you have to jump immediately to “big booty Judy,” but a little round perky backside can be a great commodity.

Some of us were blest with good genes in this department. But for the rest of us, here are some tricks of the trade to make sure guys don’t forget me as I walk away.

Squats are one of my favorite exercises and are a “butt blaster” like no other. They also burn a ton of calories. If you’re new to the squatting game, start with body weight squats, then progress to weighted and single-legged squats. The key to seeing progress from these exercises, as with all exercise, is committing to proper form. Incorrectly performed squats can lead to injury and lack of benefit.

To do one correctly, keep your heels flat on the floor, knees behind the vertical plane of the toes, back straight and head looking up. Think of pushing your butt backwards more than dropping down and your body will fall into place. Remember not to sacrifice weight for form. As I learned back in gay trainer school, if the form is good, then the booty will come.

My favorite bum enhancer is the TRX single leg pistol squat. To do it, face the TRX band (those suspension training handle mechanisms all gyms have) and hold onto both handles. Take a few steps back so the TRX is taut, then shift your weight to one leg. Straighten out the leg so that it’s in the air and bend at the knee and hip of the leg that’s on the ground. Form a 90-degree angle at both joints. Push through the heel to return to the starting position. That’s one rep. Try three sets of eight to 12 reps each. You can also use a pole or wall for support if you don’t have a TRX band.

Another great one to try is the dead lift, a great lower body exercise that utilizes lots of muscles, including the butt. It’s just like “dropping it low to the floor” in the club, just while holding weights. To do one, simply stand with weights in hand and squat to the floor, low enough that the weights grouch the ground. A good alternate version is the Romanian dead lift, where you hinge with the hips instead of the knees, which puts more stress on the rear leg muscles.

To do my favorite, the single leg Romanian dead lift, start by standing and shifting your weight to one leg. Once stable, hinge forward at you hips while keeping your standing leg slightly bent and straightening out your back leg to form a straight line with your back. Bend to 90 degrees or as low as you can go under control, then return to standing. Repeat this for three sets of eight-12 reps on each leg.

With beach season here and jean season near, its always a good time to spend a little extra time on your back side. Incorporate these exercises into your normal lower body routine three times a week and you’ll be turning heads for all the right reasons.

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