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Tushy Tips
Round, firm and lifted buns are what most women spend countless hours in the gym (or on an operating table) striving for. Some people are born with a luscious tush and some have tushes as flat as boards. Regardless of what category you fall into, there are ways to help you reach your gluteus maximus potential.
By Tanji Johnson
The term gluteus maximus is the official title for the derriere. The muscles originate from the back of the pelvic bone and insert onto the back of the thigh. Your rear's primary function is to help you straighten up from a bent over position. The glutes can be a difficult muscle group to isolate, but the key to success in any glute-specific exercise is learning to contract (squeeze) the glutes. You simply cannot go through the motions and expect to see results.
Don't be afraid to incorporate a mixture of both heavy and light weights with both high and low reps. This combination will allow you to build size while toning and preventing bulkiness.
CARDIO TIPS FOR A TIGHT TUSH
While weights work wonders for building a buff butt, doing the right kind of cardio can speed up the process. Here is an effective butt kickin' cardio session:
Walk briskly on a treadmill for a few minutes to warm up. Gradually set the incline as high as it can go, while lowering your speed to 2.5 to 4.0 mph depending on length of your legs. Step forward from heel to toe with long lunging strides, and squeeze the glutes with every step.
If you were not genetically equipped with a solid package and need the extra "lift," use the stairmaster and the stepmill as your primary cardio. Both machines will help create bowling ball buns. However, if you do not want to add size, stick to the treadmill for better results.
Do 30 to 45 minutes of cardio, four or five days a week, and you will shed that unwanted body fat and allow your body to reveal those shapely glutes you've been working so hard to sculpt.
FROM AIR FORCE BABE TO FITNESS BUFF
Having served five years in the U.S. Air Force as a 1st Lieutenant and Aircraft Maintenance Officer, Tanji Johnson had already won half the battle of maintaining a killer bod. The other half she's attributed to genetics and a lot of hard work. As the recent winner of the 2002 Canadian Pro Fitness Classic held in Toronto, Canada, Tanji agreed to speak with FitDV about one of her specialties: fitness. By Jaime Haley
Tanji Johnson, relatively new to the IFBB pro ranks, had no idea what implication her two-minute, Terminator spin-off fitness routine would have as she mouthed the words, "I'll be back." The panel of judges knew exactly what she meant, as they placed her first out of 12 competitors, sending her off to Las Vegas to compete against the best of the best at this August's Fitness Olympia championship. This exuberant young woman is rapidly moving up in the world of fitness, but it hasn't always been this easy for Tanji Johnson.
She was born in Bamberg, Germany, but was uprooted and moved from one military base to the next throughout her youth, touching down in numerous locations, even Korea. Tiny insecurities began to plague Johnson during her adolescence. Her strong build made her start to question her femininity. The teasing was relentless. "You have boy arms," she was told. And they labeled her the "rough girl" on the cheerleading squad.
"I was internally proud of my strength, my athletic ability and my independence, but because of society, sometimes I felt kind of confused like, 'Am I feminine enough?'" she explains. "And though I always felt like I was, I worried about losing that in the future because a lot of people didn't look like me."
Then she saw Fitness America on TV and her whole life changed. People were actually celebrating women who had her type of physique. Johnson saw the competitions as an excuse to stay in shape, and to continually challenge herself.
"I was very attracted to being a part of something where the uniqueness in me would be celebrated as the norm," she says about the contests. "So, not only would I continue to be and feel feminine, but I would feel as though it was supported at the same time."
How exactly did this now super-confident athlete begin her rise to stardom? "When I first started I just thought, 'Oh, this is fun. I've got to do some physique [poses]. And I canaround and I'm a little talented.'" It seemed relatively easy for the rookie performer.
"I actually did okay in my first fitness show, but really I learned some of the harder stuff later, like the importance of tanning – even if you're black," Tanji describes. "Or learning about stage presentation, learning how to pose and learning how to wear the right type of suits."
Tanji has quickly learned the ropes of the fitness industry and it shows with all of her recent successes. Her good-natured attitude and enthusiasm are hard to miss both on stage and behind the scenes. Not only is she defined and fit, she also has great respect for her fellow competitors, "Everybody's conditioned, everybody's developed, everybody's worked hard, so there's an appreciation and respect."
Tanji's Fit Facts:
Age: 26
Height: 5'3"
Weight: 121 lb off season/ 117 lb contest
Measurements: 33-26-33.5
Residence: Spokane, WA
Big Titles: 1st – 2002 Canadian Pro Fitness Classic
1st – 2001 NPC Nationals
Here are a few exercises that rank among my favorites. They're not exactly easy. Form and proper contraction of the muscles is very important. But if you're looking for a challenge, welcome to my world!
Reverse Hack Squats: 3 sets of 8 to 10 reps.
Rest 40-45 seconds between sets
Before trying this exercise, ensure that you have good form in the basic free-standing squat. The reverse hack squat can be awkward if you're not used to doing squats the correct way. And yes, you will definitely feel like your butt is in the air with this one.
Facing the hack squat machine, place your shoulders under the pads. Plant your feet on the platform about shoulder-width apart. With your back straight, squat until your legs are parallel with the platform. Keep your knees aligned with your hips. Now exhale, push through your heels and squeeze your glutes at the top of the exercise. For additional glute recruitment, widen your stance and sit deep on your descent. You want to feel the muscle running up the back of your legs to your butt. Remember to squeeze every time.
Stiff-legged Deadlifts: 3 sets of 10 to 12 reps.
Rest 40-45 secs between sets
This exercise will help to develop and separate the glutes from the hamstrings. Stand with your feet shoulder-width apart, legs slightly bent. Holding dumbbells, keep your arms hanging straight down by your sides. Begin the exercise by bending over at the hips, as if you were going to touch your toes. Keep your back straight and maintain the slight natural arch in your lower back. As you bend over, keep the weights close to your legs and push your glutes to the back of the room. Be careful to keep your shoulders back and not let the weight drop them forward. Bend until you feel the stretch in the back of your hamstrings. Keeping your back flat, return to the upright position. Flex your glutes at the top of the motion and push your hips slightly forward. Execute the deadlifts slowly and maintain good form with each rep. Remember to breathe; exhale as you stand up in each rep.
Perfecting your form during stiff-legged deadlifts is often difficult because you want to protect your back during the exercise. Another technique problem is understanding how to concentrate on contracting the hamstrings on the way up. You don't want to just stand up by throwing your hips forward. Learn how to "squeeze" the muscle throughout the duration of the movement.
Dumbbell Step Ups: 3 sets of 25
Rest 60 secs between sets
Holding moderately weighted dumbbells, stand in front of a stationary bench. Keeping your torso erect and shoulders square, step up onto the platform of the bench with the right foot. Press through the heel and straighten the leg at the top to lift the left foot off of the ground. Hold this position for a second while flexing your glutes and pushing the hips forward. When stepping down, allow your body to absorb the step before stepping up again. Step with the same leg for 25 repetitions, placing the opposite foot on top of the platform mimicking a tap before returning to the down position. As your body fatigues during this exercise, you will start to lose your balance, so be sure to keep your torso tight. DB step ups will take your breath away once you reach 15 reps. Remember, you're stepping up with your body weight plus weights! So, be prepared to control your breathing and focus on pushing up with the quads and squeezing the glutes at the top. You will still need to keep the glutes tight on the way down to maintain balance.
Jump Lunges: 3 sets to fatigue
This is a difficult plyometric exercise that is not recommended for beginners or people with knee problems. Athletes use jump lunges to train fast-twitch muscles for performance enhancement, but women looking to add explosiveness to their workouts should incorporate them into their leg routine as well.
Have you ever noticed that sprinters tend to have tight and compact buns and great legs? They work their glutes with every stride, flexing the muscles as they sprint. It's the same concept with jump lunges. This exercise will make your legs feel like jello in no time.
Start in a lunge position with one foot forward and the other foot back. Your front knee should be in line with your ankle. Be careful not to extend it past the toes during the lunge. To maintain balance, be sure to keep your chest up and shoulders back. Keeping your hips tight and centered, jump a few inches off of the ground, pushing off both feet and switching legs before landing back in a lunge. Always do equal reps on both sides.
With proper form and contraction of the muscles, these exercises will make significant changes in your derriere. But remember to incorporate cardio and a proper nutrition plan for best results.
This sequence of exercises should begin with heavy weights and low reps, then gradually transcend into lighter weights with higher reps. This will allow you to build a stronger glute foundation. The workout ends with exercises that will tone and burn the muscle to exhaustion. You can train glutes one or two times a week, depending on the booty package you have to start with
About the Author: Tanji Johnson knows the meaning of discipline at work and play. When duty to her country is not calling, duty to building a fit body is. Tanji is one of the fastest rising competitors on the pro fitness circuit. She won four shows in 2001, and her winning streak has continued through 2002. Her body seems to be exactly what the judges are looking for – hence the impetus to learn her booty tips. Tanji is dedicated to sharing God's grace while promoting the sport of fitness. She can be reached at excellentspirit@hotmail.com and www.tanjijohnson.com
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