<p>Can you believe we are almost a year in <a data-linked-post="2646075653" href="https://www.xonecole.com/how-to-pamper-yourself-during-quarantine/" target="_blank">quarantine</a>? Me either! Although most of us have found ways to adjust to quarantine as best as we can, 365 days of quarantine can still do a number on anybody: including our health. According to the <a href="https://www.cdc.gov/mmwr/volumes/69/wr/mm6932a1.htm" rel="noopener noreferrer" target="_blank">CDC</a>, studies have shown an increase in stress, anxiety, depression, substance abuse, fatigue, etc. amid the pandemic. Me personally? I have recently been experiencing a strong case of tired and tested, more commonly known as <a data-linked-post="2641368035" href="https://www.xonecole.com/how-to-avoid-burnout/" target="_blank">burnout</a>. </p><p>The lack of separation between home life, work life, and social life has truly done a number on my my mental and my physical. I no longer have the same energy, <a data-linked-post="2641557706" href="https://www.xonecole.com/beyonce-mental-health-hiatus/" target="_blank">focus</a>, or as much patience as I used to. But, with the summer just around the corner and high hopes of getting a little more freedom, I'd still like to get this ass and my health on point. In order to kickstart my health and wellness journey, I tapped <a href="https://www.graewellness.com/" target="_blank">Grae Wellness</a>, a <a data-linked-post="2649453920" href="https://www.xonecole.com/top-black-owned-wellness/" target="_blank">Black-owned</a> one-stop shop for all things wellness. </p><p>The New York City-based business is equipped with a massage, <a data-linked-post="2568186340" href="https://www.xonecole.com/i-tried-acupuncture-self-care/" target="_blank">acupuncture</a>, and fitness studio all in one. The owner, Timothy Grae - is a master massage therapist and healthcare provider with one mission to help his clients recover, rejuvenate, and restore. I had the pleasure of being trained by Timothy as he showed me 6 <a data-linked-post="2645514590" href="https://www.xonecole.com/best-at-home-workouts/" target="_blank">at-home workouts</a> we all can do for a better butt. </p>
Walking Lunge
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Celeste Polanco for xoNecole
<p>According to Tim, "the most important thing you can do if you want a nice ass, is a walking lunge." In order to properly do a walking lunge, he instructed: <br></p><h5>"Bring the right foot forward into a forward step. Front bend in the knee and put the foot back at a 45-degree angle. Now arms straight-up over your head. You will feel a bit of a pull on your back hip, this position is called Warrior I in <a href="https://www.xonecole.com/easy-yoga-for-beginners/" data-linked-post="2650072576" target="_blank">yoga</a>. Now, that's also a walking lunge. Push through your heel and stand straight up and you'll feel it in your butt." </h5><p>Although I have done lunges in the past, I would typically have to do a few sets before I felt any type of impact on my glute. After Tim showed me the correct form to do a proper lunge, I felt the impact on my glutes almost instantly. He also taught me the power of stabilization through weights. </p><p>"If a person is trying to get the glute, they need to do walking lunges. We also have something called a fireman carrier with a walking lunge; it's when you have two weights. You can have your dumbbells, kettlebell, or any type of weight you have to stabilize." </p>
Three-Legged Dog
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Celeste Polanco for xoNecole
<p>For the three-legged dog exercise, Tim instructed: <span>"In yoga, the <a href="https://www.yogajournal.com/poses/warrior-iii-pose/" target="_blank">Warrior III</a> [Pose], it will look like this: All the front leg is stabled and the back leg will go straight back. Remember to keep your eyes directly on something and hold. Now to go extended, bring your hands to the floor and keep that leg up. Hold for three-second and bring the foot down. Make sure the foot touches the floor and bring it right back up."</span></p>
<p>I loved how Tim took yoga-inspired workouts and turned them into impactful glute exercises. My glutes were on fire during this particular workout. I have to be honest, it took your girl a minute to find her balance. Once I found something solid to focus on, the workout became much easier. </p>
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Celeste Polanco for xoNecole
<p>However, during the workout, I realized this exercise might not be practical for those with stability issues. I'm happy to report: Tim had no problem coming up with a solution. Here is an modified version of the three-legged exercise, if you suffer from stability issues. </p><h5>"If that person has stability issues, you can sit in an all-fours position. Place your wrist under your shoulders, extend the leg back, and pulse. Now to make it hard, you can bend the knee and pulse. You can also bring it out now you're working all aspects of the hip." </h5>
Squats
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Celeste Polanco for xoNecole
<p>I know what you're thinking, <em>Duh, squats give you a nice ass, sis!</em> And sure, you might be right. A huge part of it is how you are doing your squats. Tim had strong opinions on the influence of squats and why most of us are doing it wrong.</p><p>"Most people that do squats don't squat for depth which gives you a fuller range to pull up; that is the extender muscle. If you squat down; you have to extend to get up. That's the engagement of the glute. What we have to start asking ourselves is: 'What athlete, person, or thing is doing?' Follow what they're doing. Not what's popular because your influencer is doing their job to influence you." </p><p>I am a squat girl. I love regular squats, jumping squats, and even squats with weights. My squats have lifted my butt to some degree but never given me the results I've always desired. After taking Tim's advice on looking at athletes vs. influencer workouts; I noticed the difference between squats and results. I'm not saying all influencers squat the same way, but I do notice a pattern. We are not nearly squatting as low as we need to.</p>
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<h5>"A squat in particular is the only exercise that you physically do what the exercise says. To add that depth you want to try to have the feet going out a little more, like a 40-degree angle. Then you want the knees to go out. When the knees go out, it drops the center of the body down: rather than your butt going back and having instability because you don't have good ankle mobility."</h5><p>Tim goes into detail on what people can do to promote ankle mobility:</p><p>"If you don't have good ankle mobility, you can't squat the way you see on social media. Mobility classes are more important than just starting to workout. You need to know about your body before you start wrecking it."</p>
Deadlifts
<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTcwMzU4Ni9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY2NjU4NTIzNH0.-XdIg6f_OFBOkbcxf14w2_kNp-qluPaTn_wVizmTCFI/img.jpg?width=980" id="e5502" class="rm-shortcode" data-rm-shortcode-id="d66a00d8e90a48fb8391f606e1c49ba2" data-rm-shortcode-name="rebelmouse-image" data-width="3000" data-height="2000" />
Celeste Polanco for xoNecole
<p>I have never been a huge fan of deadlifts. I always found deadlifts boring and a strain on my back. Working with Tim allowed me to find my correct form and have an impactful rep. Once I corrected my form, I noticed there wasn't a strain on my lower back. I learned the key is to squeeze at the top, avoid hyperextending, and take it slow. </p><p>"One of the most important things for a nice ass is a dead-lift. It works the posterior chain. A deadlift is lifting dead weight, but it's a hip hinge motion. The only thing that is moving is the top part of your body. When we are hip-hinging, you're keeping the leg straight and only a slight bend in the knees. Your feet must be directly under your shoulders, that way your body is properly positioned. Slowly reach for the floor, come up, and squeeze [the butt]."</p>
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2-in-1 Squat and Deadlift with Kettelbell
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Celeste Polanco for xoNecole
<p>The last two workouts Tim showed me can be done with a kettlebell, dumbbells, or any small weight you have at home. This workout is perfect for anyone on-the-go.</p><p>"We are using the same concept as a deadlift, just with a kettlebell. What you are going to do is; reach for the kettlebell toward the floor while pushing your butt toward the wall. You'll be able to feel your hamstrings get tighter as you lean. Make sure to hold the kettlebell with both hands, have your arms extended, and shoulders back." </p><p>The kettlebell helped me with <a href="https://www.xonecole.com/beginner-approved-workout-plan/" data-linked-post="2638997490" target="_blank">resistance</a>, which in return encouraged me to go slower. Although the weight was small, I still felt a great amount of impact. The best part was the added weight didn't affect my back at all. Looking back, I know it is because Tim helped me correct my form.</p>
<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTcwMzU5Ni9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY3NjMyMDc5MX0.ofLVWwMgKTo6oYyAx-FAM8z3LOudo3PVrwBRE-SBnhc/img.jpg?width=980" id="519d6" class="rm-shortcode" data-rm-shortcode-id="6b6989b8665f1790c991344eb27fbf36" data-rm-shortcode-name="rebelmouse-image" data-width="3000" data-height="2000" />
Celeste Polanco for xoNecole
<h5>"Now for the squats version. You squat to drop the kettlebell and come back up. Now, you squat again and pick up the kettlebell. Remember to squeeze and go low."</h5>
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<p><em>Featured image by Celeste Polanco for xoNecole</em><br/></p>From Your Site Articles
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