Yes, spandex is what we wear, and we wear it with pride. Unfortunately, this body-hugging material leaves little to the imagination, so body-conscious cyclists need to get their rear in gear to make that posterior worthy of double takes.
The following booty-blasting exercises are the perfect way to improve the aesthetics of your buns while increasing your strength and overall performance.
Squats
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The ultimate exercise, squats are fitness royalty. A full-range squat attacks your glutes and hamstrings better than any other exercise. If you want to crush the competition and improve your assets, squats are a must.
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There are multiple ways to do squats, including the use of a barbell, dumbells, kettlebells or your own body weight. Whichever method you choose, you need to make sure you get deep into the squat. Your hip crease should be below your knees.
Loaded squats: 3 to 5 sets, 3 to 6 reps
Bodyweight squats: 4 to 5 sets, 5 to 10 reps
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In addition to working that all-important posterior, deadlifts also work your back, quadriceps and hips—making it a great total body experience.
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Stand with a weighted bar above the center of your feet. Grab the bar with your hands and bend your knees until your shins touch the bar. Lock your arms our straight, keeping your shoulder blades directly over the bar. Your back needs to be in a good lumbar and thoratic extension. Next, pull the bar up in a straight vertical line until you have fully extended your hips and return to the starting position.
2 to 3 sets, 3 to 6 reps
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The Bulgarian split squat is another great exercise that takes aim squarely at your rear end. If you are not a fan of traditional squats, this is a great alternative.
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Start by standing in front of a bench or a box with dumbbells in hand. Place your left foot on a bench and bend your front knee 90 degrees. Drive yourself back up to the starting position and keep your eyes focused on the horizon throughout the movement.
3 to 5 sets, 4 to 6 reps per leg
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An exercise that'll keep your Suzanne Somers VHS tapes in their box, the barbell glute bridge is a great auxiliary exercise to complement your squats and deadlifts.
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Begin in a squat position with your shoulders leaning against a bench and place a barbell over your hips (putting a pad over the bar will help reduce any discomfort). Start the movement by driving your feet down through the floor, then extending your hips as high as you can.
3 to 4 sets, 4 to 8 reps
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The GHD is sure to put a hurting on your fanny—a small sacrifice for a perfect posterior.
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Lie face down with your hips slightly off the mat. Cross your arms over your chest and keep your knees locked. Keep your back flat as you bend over the pad and use your glutes, hamstrings and back to lift your back up.
3 to 5 sets, 5 to 10 reps
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