The Ultimate Butt Workout

Yesterday, I mentioned how I really missed lower body workouts during marathon training.

While completing serious mileage was my top priority, I deemed making my butt/legs sore a stupid idea. Seriously, trying to run 16 miles after completing a Tabata TNT class had me wishing for death.

There’s some discrepancy over this subject. The trainers at my gym scoffed at me, saying I should strengthen my legs for the marathon. I argued that if I continued to strengthen my legs, I was going to end up laid out on the sidewalk instead of dominating 18 mile long runs. In my defense, these trainers are not runners. THEY DON’T KNOW.

It’s simple math: sore muscles + running = hard.

(source)

I needed no reason to dislike running, and I chose to not make training harder on myself. I stuck to lots of running, core work, and upper body workouts with minimal legwork. And for the record, Jim agreed with me, saying it was smarter to not lift with my legs while running such high mileage. I listen to him. Usually.

And now?

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I’m going balls to the wall. Get ready for a sore (but rockin’) booty, girls.

If you need descriptions of these moves, I’ve included some youtube video demonstrations for you visual learners.

4. one-legged hip lift
6. side leg raises
7. step-ups onto bench
8. standing diagonal kickbacks (do what she’s doing, only kick back diagonally)
9. curtsy squat with weights
10. bridge hold with exercise ball (hold for 60 seconds)

Have fun! I want to hear all about how your new ‘donk brings all the boys to the yard.

P.S. I just added “‘donk” to my computer dictionary. I’m sick of spellcheck flagging it with the ugly red underline.

Tagged as: lower body weight lifting, lower body weight training while marathon training, ultimate butt workout