The Firm Fanny: Researchers Uncover Exercises That Work

Feb. 22, 2006 — -- Until now, getting that sought-after firm fanny meant lots of grueling squats -- that's because no one really knew what else was effective.

Thanks to researchers with the University of Wisconsin, La Crosse, bun-building exercises have been put to the test, and it turns out that the much-touted squat ranks rather low.

What works best? The quadrupled hip extension stimulates the butt muscles the most.

To try that move, do the following: On your hands and knees, slightly contract your abdominal muscles to stabilize your torso and spine. Lift one leg up, keeping the knee bent at 90 degrees. Lift the leg until the bottom of the foot is pointing toward the ceiling and the leg is lined up with the body. Repeat on the same side for eight to 12 reps. Change legs.

The study, commissioned by the American Council on Exercise, also noted several other moves that worked well:

Step-Ups -- Stand with good posture behind a tall step or box [approximately 15 inches high] while holding a dumbbell in each hand. Place your left foot on top and transfer your weight to that leg. Push down with your left foot (especially the heel), straightening your leg, to come up on top of the box. Use the left leg only; keep the right leg passive, especially as you initiate the step-up. Repeat on the same side for eight to 12 reps. Change legs.

Lunges -- Hold a dumbbell in each hand, standing tall with good posture. Step forward with the right foot, keeping the head up and spine neutral. Drop your left knee toward the floor by bending knees, making sure to keep the front heel down and the knee directly over the center of the foot. Push down and forward through your heel to return to the starting position. Repeat on the other side, alternating for eight to 12 reps per side.

For a full list of the bun-building exercises, go to http://www.acefitness.org/getfit/GlutesStudy2006.pdf