Legs + Ass = LASS

Dear Trainer Mark,

It seems to me that there is a pocket of fat at the top of my legs and the bottom of my ass (ie my LASS) that just never goes away. What do you suggest for a clearer definition between the two? 

Lipo-free,

Lass

Dear Lass,

Thank you for a super - and timely - question. In a previous article, I just wrote how compound exercises are generally preferred over isolation exercises; however, to help combat the onset of a nondiscriminatory LASS zone, isolation exercises are the perfect remedy. Specifically targeting the gluteus maximus (ie your ass) and biceps femoris (ie your hamstrings) is critical - and the solution to your impASSe. 

By incorporating these exercises bi-weekly into your regular routine - (which should already include squats and lunges!) - you will begin to notice the other kind of lift and separate that creates a welcomed distraction.

Supine Hip Extension/Leg Curl on Swiss Ball 

- lying on your back. place your heels, ankles and calves on a stability ball, keeping your legs straight and together, arms relaxed by the

sides of your body

- engaging your abs, push down through your heels and lift your hips and lower torso off the floor, such that the weight of your body is            

placed in your shoulders and upper back, creating a straight line from your shoulders to your heels

- maintaining this position, bend your knees, rolling the ball toward your hips, contracting your glutes at the top of the motion

- straighten your legs back out, but do not drop your hips back to the floor, maintaining a straight back the whole length of the exercise

- perform 3 sets of 15-20 reps

Hamstring Lift with Swiss Ball

- kneeling on all fours, with your knees below your hips and your elbows below your shoulders and forearms flat on the floor, place a Swiss Ball behind the right knee and hold it in place by pressing your right heel against the ball

- engaging your core to create a straight line from your head to your hips, contract your glutes as you lift your right knee of the floor to hip height, all the while keeping your hips square to the floor

- lower your knee back to starting position

- perform 3 sets of 15-20 reps for each side

In addition, your 30-45 minute cardio workouts should be conducted on a machine that is glute-centric. My preferred method would be a power walk on a treadmill with an incline of at least 10. Stairclimbers are highly effective, as well, provided you do not lean into the handles, thereby pushing your weight onto the machine.

Here's to a rear raising experience!

Trainer Mark