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Bodytalk
Question: What are the all-time best exercises for the buttocks? Best bets to
firming up
the backsideAnswer: The No. 1 exercise for the glutes (buttocks muscles) is the full squat.
Stand with your feet hip-width apart. The weight bar is balanced across your upper back and shoulders. Inhale as you lower your body until your thighs are parallel to the floor.
A squat is identical to the movement of sitting down in a chair. Exhale and return to the starting position. That constitutes one repetition.
The second best overall buttocks exercise is the lunge. Have the bar positioned as in a squat, or hold a dumbbell in each hand. Stand with your feet hip width apart; this position is best for maintaining balance.
Next, inhale as you step (lunge) forward with one foot, land with the front knee at a right angle, and press the back knee toward the floor. Exhale and push off with the front heel returning to starting position.
Repeat on the other foot. That was one repetition.
The sumo squat comes in a close third. Stand with your feet turned out, slightly wider than hip width apart. You'll resemble a sumo wrestler.
You can hold one dumbbell between your legs if you're at the advanced stage, otherwise cross your arms and hold one in each hand at shoulder level. Inhale as you lower your body until the tops of your thighs are parallel to the floor.
Make sure the knees point directly over the toes. Exhale as you raise yourself back up to the starting position. That constitutes one rep.
Body bridges will round out my personal picks for the best overall leg and butt exercises. Lie face up on the floor with your heels elevated on a bench or chair. Thighs should be perpendicular to the floor, knees at right angles.
Exhale as you contract and lift your buttocks, pelvis and lower back off the floor until your body is in a straight line from knees to shoulders (bridge). Inhale as you slowly lower to starting position.
That's one rep.
There are a number of other very effective exercises not mentioned.
To keep improving and to make life more interesting, add variety and do new and different things.
Q: Is buckwheat flour made from regular whole wheat? If it's not, what is it?
A: Although the name "buckwheat" implies that its source is wheat, it's actually a relative of rhubarb and is considered a fruit.
Buckwheat has many grain-like characteristics. It's texture, color and bake-ability are all similar to flour, but it doesn't contain gluten, which makes it a good alternative for people with celiac disease (people allergic to wheat).
Buckwheat comes in many forms.
Soba noodles are made from buckwheat flour. Buckwheat flour makes a nutritious baking mix - think pancakes, waffles, bread and rolls. Also, you can get kasha and groats (cereal) made from buckwheat. Buckwheat mixes well with other flours, and with foods in general.
Since it has a mellow, wheaty taste, it's perfect for adding to baked dishes and casseroles.
Because buckwheat is a complex carbohydrate, it contains plenty of fiber, vitamin E, minerals, and phytochemicals, and like all flour, buckwheat flour is fortified with folic acid. Folic acid helps rid the body of homocystein which at high levels is a risk factor in heart disease.
Buckwheat can be considered a whole grain, so include it in the grain category of the food pyramid.
Health Events
Stephenie Karony is a certified health
and fitness instructor, a personal trainer and the author of
"Body Shaping with Free Weights." Send questions to her at
P.O. Box 262, Wailuku Hi. Her column appears on Wednesdays.