The Best Exercises For A Pert Bottom

Pert bottom exercises by British Military Fitness Instructor

Want a perfect bottom like Pippa Middleton? Then all you need to do is master the squat. The squat is commonly known as the “king of exercises”. It is a fantastic exercise; it targets all the muscles in the legs whilst also adding some strength and stability to the abdomen and lower back area and really targets the core. The squat also gets a large amount of upper body muscles engaged too. Here are just a few benefits to show why everyone should be including squats into their training routine.

pippa-middleton-butt

Increase strength & power

Squatting should be one of the fundamental exercises for anyone looking to increase their strength. They have been proven to significantly increase lower body strength and power. This can have a whole range of benefits from those looking to improve sporting performance to those just looking to improve their lifestyle so that everyday tasks such as climbing stairs become easier.

Run faster

If you want to run faster, whether you are a distance runner or a sprinter, then you should be squatting. The speed at which you run is heavily influenced by your ability to apply force into the ground. To run faster, you need to apply more force. The best way to do this is to strengthen the lower body. Using squats to train the quadriceps, hamstrings and glutes will allow you produce more ground reaction force. For those who are distance runners, if you increase you 1RM on a squat then you will also improve you run time. Think of it this way. If you weight 70kg and have 1RM back squat of 70kg then you are going to have to recruit more motor units in order to propel yourself forward when running compared to someone who also weights 70kg but has 1RM on a squat of 120kg.

Increase muscle size

Squats are a great way to increase size of muscle tissue, not only in them legs but all over the human body. Developing muscle mass heavily relies on hormonal responses from exercise. Testosterone and growth hormone are two of the major muscle building hormones in the body. Squatting heavy and engaging the large muscles around the hips will mean you begin to produce huge amounts of testosterone. This release will also have a positive impact of other muscles as it flows through the blood stream. Combining this with some lighter load and higher reps will mean you start to feel a burning sensation within the legs, this burning sensation come from the build up of lactate and lactic acid within the muscle. When the body starts to get a build up of lactic acid you subsequently get a release of growth hormone. Theism just like testosterone is fantastic for this individuals looking to gain some muscle mass.

Torch calories and body fat

I want you to try something for me. After completing a thorough warm up, walk into a squat rack, load the bar with what is the heaviest amount of load you can possibly lift for 15 reps. Complete 4-5 sets of 15 reps whilst only taking around 60seconds rest between these sets and tell me how you feel. I guess you are going to feel extremely worn out and needing to sit down for a few mins ‘to catch your breath’. Completing this type of session will make the body move away from its safe environment of homeostasis and enter into EPOC (Excess Post Oxygen Consumption) meaning the body will need to take on additional oxygen to help you recover. This is accompanied by elevated consumption of fuels, particularly from fat stores. Using a tabata protocol for squatting (20secs all out / 10secs rest x 8) has been shown to elevate EPOC for up to 48 hours post exercise.

Here are list of squat variation exercises you can try to help you. Also included is a strength continuum chart to help you ensure you are working at the correct intensity, with the correct load, at the correct pace and with adequate amounts of rest depending on what you goal is.

 

Training Effect

Reps

Load (%1RM)

Rest

Strength

1-5

80-90%

3-5min

Hypertrophy

6-12

60-80%

1-2min

Endurance

15+

>40%

30-60secs

Front Squat

Take a grip on the bar slightly wider than shoulder width.
Position the bar so it is just behind the clavicle and close to the throat.
Ensure the chest is high and push your elbows up and in.
Foot stance should be shoulder with apart or slightly wider.
Once in position sit back onto the hips slightly as the hips and knees simultaneously flex.
Push the knees out to ensure they track the toes and stay on the heels at all times.
Once you have broken parallel drive the heels into the ground extending the knees and hips.

Back Squat

Take the narrowest most comfortable grip on the bar for you range on movement.
Position the bar high on the back.
Pull the shoulder back and keep the chest up.
Pull down on the bar and push the elbows forwards.
This should create a natural ledge surface for the bar to sit on.
Once in position sit back onto the hips slightly as the hips and knees simultaneously flex.
Push the knees out to ensure they track the toes and stay on the heels at all times.
Once you have broken parallel drive the heels into the ground extending the knees and hips.

Bulgarian Split Squat

For this exercise you are going to need a bench and some dumbbells.
Take a hold of the dumbbells in both hands.
Elevate your rear foot on the bench and take a step forward with your front leg.
Ensure that the chest is high and shoulders are pulled back with a neutral spine.
Bend at the knees so you body is moving in a vertical fashion until your reach 90degrees in the front knee.

At this point drive back up and return to the top.

Complete the required reps on this leg before changing.

 

Professionally Resting Interview: Lifting the Lid on Acting.

The talented actor behind the blog Professionally Resting first caught my eye on Twitter. She is brave, witty and accurate about the downside of the acting industry. As an actor myself I just read her tweets/blog posts and nod. I just had to interview her for Frost, so here it is! I also have a guest post coming from her soon, so look out for that too.

What made you start your blog?

I’d been reading a few other acting blogs online and I soon realised that none really covered what it’s like to be an actual working actor. Many are written by actors who are constantly in work and that was something that I just couldn’t really identify with. Most actors I know spend a great deal of their time resting and I wanted to create something fun and supportive for those of us that regularly find ourselves within the unemployed majority. I also wanted to use it as an excuse to keep busy. There are days when there’s very little work coming in and having a blog to think about really keeps me feeling like I’m at least doing something creative.

Tell us a bit about yourself (without giving too much away)!

It’s always tough answering these questions without sounding like you’re on Blind Date! I’m in my late twenties and have been acting (on and off) since graduating from drama school in 2006. I had a break for a couple of years after getting a bit trapped in a temping job that became permanent. It was a horrible job but it meant I could have a couple of years actually earning money and being able to buy things that had previously been a luxury like food that isn’t on the reduced shelf. However, there’s nothing quite like a miserable job to remind you exactly what it is that you really want to be doing and that was the catalyst to making me find acting work again so that I could finally escape.


What do you think of the acting industry?

It’s very much a love/hate relationship. I regularly complain about it on Twitter and on my blog because it honestly drives me insane. It can feel that it often has more to do with luck than talent and you are completely at the mercy of those in control of the work that is out there. It often feels like many companies and channels operate a closed shop policy and I think many of them are guilty of working with the same very tiny gang of actors time and time again. I read an article recently that said there was a very small pool of talent out there which simply isn’t true. There’s an absolute ocean of clever and gifted people out there but they often get ignored as there are other names and faces that are deemed more popular. Unfortunately viewing figures and ticket sales are placed about creating quality work and while I accept that many of those performers that are used time and time again are very good at what they do, a bit of variety really wouldn’t go amiss!
However, having said that, there are very industries that would pay you a month’s rent to mess around as a time-travelling police officer for the day and that’s why I’m still slogging away at it!

What is the worst casting you have ever seen?

There are so many to choose from! The reason I started tweeting about castings was because people were so shocked at just how insulting and offensive and downright baffling they often were. Ones such as ‘No pay unfortunately but you will get to ride in a white stretch limo with a midget and the band’ and ‘She looks a bit like a trollop but tries to dress a bit classy’ have been incredible finds. However, I think the worst has to be one that I saw recently asking for actors to play characters in a sweatshop and the company (a very well-known TV channel) were only offering expenses. I thought I was past being shocked by castings but this one was offensive on so many levels that I genuinely had to keep re-reading it just to make sure that I was seeing it properly. Sadly I was.

What was the catalyst behind you starting your blog?

As I said, it was because I felt like I couldn’t relate to the other acting blogs out there and I felt that there needed to be a voice that represented normal working actors who often find themselves out of work. However, although I knew that it was something I wanted to do, it took me a while to actually get it started. It only happened when I was coming back on the train after a month performing at the Edinburgh Festival. I’d stupidly forgotten to bring a book and my boyfriend and I were unable to sit together so to keep myself occupied, I just started writing. After nearly 4 hours of solid writing, I realised I had a lot to say on the subject of acting and after a bit of encouragement from my boyfriend who’s also a blogger, the blog was born.

What can be done to improve the kind of roles women get?

It has to start with the writing. There is not a day goes by that I don’t see at least one casting where a woman isn’t required to either be a stripper or a prostitute and although I often make a joke of it on Twitter, it is very worrying too. There is such great writing out there for men but female roles are so often overlooked. So many times I read castings where all the male characters are given weird and wonderful characteristics while the women are just written to look nice. There are some incredible writers out there who are really trying to make sure that there are strong, interesting roles for women but they need support from the major producers for their work to get made and seen. I do think that it’s changing and television and film is starting to listen but it feels like a very slow process that needs to speed up a little!

What is your favourite, and least favourite, thing about the industry?

Let’s start with my least favourite and get the negative stuff out the way. It has to be the lack of good, paid work out there for actors. So many companies expect actors to work for free and although I completely understand how difficult it must be working on a tight budget, it’s tough when you’re faced with it day after day. Acting is something that I stupidly want to do for the rest of my life but it’s hard when people seem to think that by offering you a limp cheese sandwich and £5 to cover your travel expenses, they’re doing you a favour. I’ve done jobs in the past where I’ve essentially been paying to be part of them and that’s when you know that something has gone wrong.

And my favourite thing about the industry? It’s that you just don’t know what’s coming up next. A few months ago I was whinging on Twitter about how there didn’t seem to be any work out there and literally minutes later, my agent was on the phone with an audition for an incredible part in a feature film. I didn’t get the role but I do love how your luck changes from one minute to the next. Although it can be pretty unnerving at times, especially when you’re going through a particularly quiet spell, it’s incredibly exhilarating too. I think it’s a little bit addictive which is why actors put themselves through such torment.

You blog and tweet under a pseudonym, do you believe it would harm your acting career if you didn’t? Can you be critical?

The decision to write under a pseudonym was made so that I could be openly critical about the industry. As an actor you have to be so careful because you never know who you’re going to be working with next and I think that means a lot of actors are worried about speaking out about how infuriating this industry can be. Writing anonymously gives me the freedom to be brutally honest about the problems I face without jeopardising my acting career. Although there are days when I wish I could just tweet under my real name, I’m sure I’d have been in a fair bit of trouble for some of my comments, especially about casting calls and auditions.

What was your favourite ever job?

Despite going on about getting paid, my favourite job was one when I didn’t receive a penny. It was one of the first jobs I did after graduating from drama school and was a devised piece. It was pretty shambolic most of the time and we didn’t even get expenses but it was incredible experience seeing a project from the first meeting where we had some terrible ideas to the final night of performance. We barely sold any tickets (mainly because it was listed incorrectly meaning that most audience members turned up about 5 minutes before it was about to end) but it was great fun and real learning curve for me as a new actor.

and your least?

A summer-long Shakespeare festival. It was fun for about a fortnight but after three months away from home on only £25 a week, I was a state. The plays were performed outdoors and it was a particularly bad summer which meant that we spent a lot of time performing in soaking wet velvet dresses. British audiences are incredibly resilient and would determinedly sit there huddled up in anoraks and shelter under umbrellas while we battled with wind, rain, thunder and lightning. Because I was earning so little money, I was mainly living off value bran flakes and tomato soup so I ended the three months malnourished, exhausted, utterly sick of the sight and sound of Shakespeare and with about £4 in my bank account. That was something they really didn’t warn me about in drama school!

You can read the Professionally Resting Blog here and follow her on Twitter.