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Fitness and body

How to become a better power bottom at the gym

Wanting to be the Duracell Bunny of power bottoms? If you’re not quite at Olympic standard in the bedroom gymnastics department, there are some key leg and nether region exercises you can pump through at the gym to get you there and make your buns the ultimate Speedo eye candy

If you’re not quite at Olympic standard in the bedroom gymnastics department, there are some key leg and nether region exercises you can pump through at the gym and at home to make you the Duracell Bunny of power bottoms. And these exercises won’t only afford you an eternity of endurance to take a pounding; they’ll also give you the ultimate bubble butt, perfect for parading around in your Speedos at the beach.

Warm up

Cross trainer

Method:

  • Cross train in a reverse motion
  • Gradually increase from low to high intensity

Duration:

  • Five minutes

Muscles trained:

  • Glutes
  • Quads
  • Biceps
  • Triceps

Resistance exercises

Weighted barbell squats

Method:

  1. With wide stance and toes pointed out at approximately 30o, position weighted bar on back of shoulders
  2. Dismount bar, bend knees forward, allow the hips to bend back while maintaining a straight back, knees should be pointed in the same direction as feet
  3. Lower until thighs are just past being parallel with the floor and then reverse the motion until upright again

Sets and reps:

  • 3-4 sets X 8-12 repetitions with a 1-2 minute break in between sets
  • Beginners: 1-2 sets X 8-12 repetitions with a 2 minute break in between sets, bodyweight squats can be performed if not yet comfortable with an Olympic barbell

Muscles trained:

  • Glutes
  • Quads (rectus femoris)

Body weight step ups

Method:

  1. Prepare platform to step up and down from
  2. In a slow and controlled tempo, place one foot on platform with weight placed on the centre of the foot, stand up while maintaining a straight back
  3. Reverse the movement back to the floor in a slow and controlled manner

Sets and reps:

  • 3-4 sets X 2 minutes with a 1 minute break in between sets
  • Beginners: 1-2 sets X 8-12 repetitions with a 2 minute break in between sets

Muscles trained:

  • Glutes
  • Adductor magnus

Walking dumbbell lunges

Method:

  1. Stand straight with dumbbells to the side in a neutral grip
  2. Step forward with one leg and back straight, lower the knee at the other leg until it is almost touching the floor, balance weight equally between both legs
  3. Rise up and then lunge forward with the opposite leg and continue alternating between the two

Sets and reps:

  • 3-4 sets X 8-12 repetitions with a 1-2 minute break in between sets
  • Beginners: 1-2 sets X 8-12 repetitions with a 2 minute break in between sets

Muscles trained:

  • Quads
  • Adductors
  • Glutes

Barbell deadlifts

Method:

  1. With feet pointed straight forward, squat and grab bar with shoulder width overhand grip
  2. Keeping back straight and not hunched over, lift bar by extending knees and hips to full extension until standing straight
  3. Lower back down by bending the hips back behind and bending knees forward slightly

Sets and reps:

  • 3-4 sets X 8-12 repetitions with a 1-2 minute break in between sets
  • Beginners: 1-2 sets X 8-12 repetitions with a 2 minute break in between sets, dumbbells can be used if not yet comfortable with an Olympic barbell

Muscles trained:

  • Glutes
  • Quads
  • Adductors

Bodyweight reverse lunges

Method:

  1. Stand straight with hands to the side
  2. Step backward with one leg and back straight, lower body on other leg by flexing hip and knee until knee at rear leg is almost at floor
  3. Rise up back to starting position and then repeat the movement with alternating lunging leg

Sets and reps:

  • 3-4 sets X 8-12 repetitions with a 1-2 minute break in between sets
  • Beginners: 1-2 sets X 8-12 repetitions with a 2 minute break in between sets

Muscles trained:

  • Glutes
  • Quads
  • Soleus

Kettlebell swings

Method:

  1. Stand tall with feet shoulder width apart, knees slightly bent and stick your glutes out, grip a kettlebell in both hands with an overhand grip and have it placed between legs
  2. Lift kettlebell forward raising hands high above eyeline while pushing hips forward
  3. Let kettlebell fall backward back to its starting position between legs, pushing glutes back and bending knees

Sets and reps:

  • 3-4 sets X 8-12 repetitions with a 1-2 minute break in between sets
  • Beginners: 1-2 sets X 8-12 repetitions with a 2 minute break in between sets, a light dumbbell can be used if not yet comfortable with a kettlebell

Muscles trained:

  • Semitendinosus
  • Biceps
  • Semimembranosus
  • Shoulders
  • Back
  • Abs

Cool down

Cross trainer

Method:

  • Cross train in a reverse motion
  • Gradually decrease from medium to low intensity

Duration:

  • Five minutes

Muscles trained:

  • Glutes
  • Quads
  • Biceps
  • Triceps

Keep it tight

In addition to the leg and butt workout above, there are also some great and easy exercises you can do anywhere and anytime to keep your sphincter tight, toned and in tiptop shape for your next jackhammer top.

Kegel exercises

Method:

  1. Squeeze and hold anal sphincter muscles as if holding in a bowel movement
  2. Hold for 3 to 5 seconds
  3. Relax pelvic floor muscle after each attempt

Duration:

  • 3-4 sets throughout the day X 10-20 repetitions

Muscles trained:

  • Pelvic floor muscle

Once you’ve sufficiently toned your butt to be the gladiator bottom you’ve always wanted to be, be sure to take your buns out for as many test drives and marathons as you like. There is more to being a healthy power bottom than just looking great though so be prepared with a sexual health strategy to minimise your risk. If you’re negative, use condoms and lube or PrEP to reduce your risk of acquiring HIV. If you’re living with HIV, treatment options can help you manage an undetectable viral load.

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