Thoughts From Denise On The Fitness Journey Over 50

Build A Butt Boot Camp

Butt. Bootie. Bootay. Rear end.  Whatever you want to call it – many of us have a love or hate relationship with our behinds.  For me, it’s more of a hate type of relationship because I have a “flat” bottom not one of those nice rounded bottoms that others are gifted with.   When I asked folks in our community if they felt like I did and would they like to work on butt month, the answer was YES!  So here we go.  For better or worse, it’s butt month so let’s do this.

First keep in mind that there are many reasons why we want to have strong glutes and strengthening them will help your body in all your day to day activities.  The glutes are comprised of four muscle groups which are the gluteus maximus, gluteus medius, gluteus minimus and tensor fasciae latae.  Big deal right?  Well actually these four muscle groups are big deal in that we use them to walk, bike, sit, jump and even change direction.  Still not impressed?  Think about the last time you did a squat routine.  Remember?  Now think about the day or two after you did the squat routine and you needed to use the restroom.  Do I have your attention now?  Trying to sit on the toilet after working our glutes can be quite painful and will quickly have you wondering where the heck are the handicap bars!

Lunge from 21 Day Fix

Below is a guideline for exercises to create not only a beautiful butt BUT more importantly, a strong rear asset:

  • Squats.  Squats are one of the best exercises for our lower bodies including our bottoms.  Start with three sets of 10 squats.  Add weights when you find you are able to complete the three sets easily.
  • Sumo Squats.  Stand with your legs apart and toes pointing outward.  Three sets of 10 sumos squats adding weight when you are able to easily complete the three sets.
  • Alternating front lunges – see picture above.  Three sets of ten on EACH LEG.  Add weight when able to complete the sets easily.
  • Alternating curtsey lunges.  Think bowling and how you place your leg behind the other when you release the ball.  Three sets of 10 alternating on EACH LEG.
  • Fire hydrants.  Think about how a dog visits a fire hydrant and raises its leg.  Three sets of 10 on each side.  You will definitely feel this exercise.

The picture shown above is from the 21 Day Fix Lower Focus program.  I cannot recommend this program enough if you need to get back on track with eating and exercise as it provides you with a guideline to eating clean and correct portion sizes AND it’s only $58.95.   If you have this program, do the Lower Focus two times per week.  If you do not have this program and would like it – get it here Your price $59.85USD – Order NOW

Eat clean and continue your normal exercise routine and add in the above workout two times per week and you’ll be well on your way to creating a beautifully STRONG rear asset.

To your health,


Coach Denise

Denise Sanger is a high energy business owner with over 30 years experience in the marketing area.  She has transitioned her love of fitness and marketing into helping others succeed in getting fit and running their own businesses.   She founded How To Stay Fit Over 50 to provide hope and support to others by motivating them to take the first step in their fitness journey no matter what age. Email her at or

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