I’ve gone back to the dark side!!! Since being introduced to Tracy I’d stuck rigidly to using 1lb ankle weights, but after years of mourning the loss of my glutes I’ve introduced Ashley Black’s rear building exercise into my routine. With this exercise I’ve been building up the weights and today I was ready to invest in some heavier ankle weights. I bought these Spri 5lb Ankle Wrap Weights from Rebel Sports and I’ve got to tell you these are monsters!!! They feel nice and secure, there’s no chance of them falling off and definitely do the job, but with heavier weights you have to make sure that you’re focusing on the muscle you want to target instead of using whichever muscles you can to help out to lift the weight.
I’ve been after an exercise that will do this forever…. Before I started doing Tracy I was really happy with my glutes but I always had rugby player-esque bulky quads. With doing Tracy I was so happy to get streamlined slim thighs but unfortunately at the cost of my glute muscles, which although now lifted are so much smaller 😦 I’m not alone in this as a lot of other tammers have commented on how they love the method they’re just sad at what’s happened to their rear and they want to try and get it back without losing their results.
I tried going to pilates reformer classes alongside doing the Tracy Anderson Method hoping this would improve my results and although these built out my glutes, my thighs soon inflated again and I was struggling to look as good in skinny jeans.
I’ve contacted Tracy Anderson trainers and other trainers asking for a way around this but haven’t really had a definitive answer. Thankfully some lovely Tammers came to the rescue and shared this video with me (thank you Illian and Sari!) from Ashley Black who’s behind the Fascia Blaster (a devise that blasts fascia, cellulite and has given a lot of people some unbelievable results- I’m yet to try it though). Ashley seems really lovely and so helpful and responsive to any questions you might have even when it’s in regards to content she’s giving away for free.
These exercises focus on isolating the glute without working any other muscles- exactly what I’ve been looking for! I used to just do the first exercise in the series for fear of bulking areas I didn’t want to but I’ve now been doing all four exercises with higher resistance and it’s made an amazing difference and as long as my form is right I haven’t noticed any growth in the size of my thigh muscles. Although I have tried the TFL exercise that Ashley does at the end I haven’t included that in my workout as I feel this isn’t an area for concern with me.
You can completely control how much you want to grow your glutes depending on the amount of resistance you add so it’s really great to have that control and you can work with the resistance to decide on the size that suits you. And it’s great not just to have the added size but to have increased quality of skin tone in that area thanks to the growth in muscle. I have been doing these workouts along side the Tracy Anderson Method as I like the results she gives my legs, and mixing the methods hasn’t resulted in some weird Picasso style body as Tracy has suggested- so have no fear!
You do really have to focus on these exercises and make sure you’re using proper alignment as Ashley says you need to make sure you’re not inadvertently employing other muscles. It’s also helpful to put one hand on your glute to get feedback that you’re activating that muscle.
I started with no ankle weights to make sure I get the form right but I’m now up to 4lbs on each leg, Ashley has said that there’s no limit on how much resistance you should use, just as long as you’re using proper form. I’m currently doing 20 reps of each move on each side as this seems like a good number to build the muscle without overly exhausting it and I do these exercises every other day (to give the muscle time to repair and GROW). Ashley recommends doing 6 sets of 10 reps of each move 3-5 time a week, so maybe I will try that at some point. I’ve had my husband do these and he’s got some really good results too.
Time: 10 minutes
Areas worked: Legs
Equipment needed: 3lb weight and 1lb weight
Although the moves don’t need that much concentration, the added weight behind your knee makes you need to pay more attention and because it’s a bit different it’s more fun. The moves are pretty easy, although you do need a bit more concentration for the toe touch move and I struggled more with the side raise (I did this workout after 50 minutes of other Tracy exercises so I hope that was the reason!). I normally use 1lb weights instead of 3lbs because I really really don’t want to add too much muscle (I don’t know if this fear is justified or not) but for all of the moves that required the weight to be held behind your knee I used 3lb weights as it’s harder to perform the move with 1lb weights as the weight is more likely to fall out of place.
Time: 7 minutes
Areas worked: Legs
Equipment needed: None
I like this workout from Tracy as there isn’t any planks (yippee!), the first move feels like it’s building up your glute muscle (at last!!), the second move incorporates a bit of coordination and balance and the last move is similar to all those all-fours-sinking-into-hip moves that Tracy employs in her live streaming, but it’s not as difficult.
In the early 2000s every one went crazy for Kylie’s perfect derriere, thanks to her Spinning Around video, the release of her underwear line and her Agent Provocateur advertisement.
Jean Claude Van Damme revealed that he was responsible for shaping Kylie’s rear as when they both worked together on the film “Street Fighter 2” she asked him how he got his buns in such great shape (according to Van Damme his buttocks are so tight he can crack a walnut with them) so he showed her his special move that he learnt when he did ballet…..
Lie on your back and contracting your bum for three seconds so that the rest of your body lifts off the floor, then relaxing and repeating.
Time: 7 minutes
Areas worked: Legs
Equipment needed: 3lb weight
This move is pretty tricky and it’ll take you a while to get the hang of it, especially because each move has 2 parts and there are 40 reps on each side. Handy for us Tracy’s demonstrated an easier version of it as well.
Time: 14 minutes
Areas worked: Legs and stomach
Equipment needed: none
For this routine I do 40 reps as Tracy says to do at least 35 so I’ve just rounded up to the next round number. For some of the moves you really have to concentrate on your coordination and the moves are challenging but without being impossible.