Aly Raisman Booty
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Aly Raisman Booty
Aly Raisman’s Butt Exercise Is the Best Warm-Up Move You Aren't Doing
Grab your gold medal and your resistance band.
Leah is a New York-based reporter and writer. She received her B.A. in English and Politics from New York University, and is currently a M.A. candidate in Creative Publishing and Critical Journalism at the New School. Her fitness coverage has been published in the Washington Post, The Atlantic, Outside, and... Read more
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It's an understatement to call Aly Raisman (and her shelf of Olympic medals) a major fitness inspiration. When the 23-year-old gymnast isn't busy rehearsing a routine for the balance beam, she still hits the gym for a regular old workout. This week, Raisman posted an Instagram video of herself performing a resistance band hip and butt exercise. Raisman does a simple—yet super effective—move in the clip, which was shot on the New York City streets outside celebrity-favorite workout studio Dogpound . (Side note: Just like us, she sometimes gets distracted by cute puppies.)
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"This move is a great exercise to activate the muscles of the hip," physiotherapist Jiten Bhatt, D.P.T., O.C.S., clinical supervisor at Kaiser Permanente Panorama City Medical Center, tells SELF. More specifically, it works the gluteus medius. You may be more familiar with the gluteus maximus—your biggest butt muscle—but the smaller medius is just as important to target. This muscle supports the hip and rotational movement of the thigh, and it's "one of the muscles that is classically weak," says Bhatt. It's also heavily involved in helping control knee mechanics, which means it's definitely worthy of a few additional reps in your routine. Over time, poor knee mechanics can lead to aches and pains not only in the knee, but in the hips and ankles.
San Francisco-based certified personal trainer Allison Tibbs tells SELF that this lateral band workout is a great warm-up to do before squats or lunges or even before going on a run . "It really fires up the glutes, especially the gluteus medius," she says. This targeted move is a great way to essentially "wake up" the muscle so it's ready to activate during the bigger movements in your workout.
To try this at home, start by placing a resistance band an inch above your knees. Although it may be tempting to take it on without the added resistance, Bhatt confirms that the band itself is what activates the muscles of the hip. (We promise this minor investment is worth it—check out all the activities you can do with a resistance band.) Then, says Tibbs, stand with your feet facing forward, hip-width apart, and a slight bend in your knees. Step to the side with your right foot. Follow with your left foot so that your feet are hip-width distance again. Repeat for 10 steps, then switch directions, leading with your left foot. Repeat for three to five rounds of 30 seconds of work, 30 seconds of rest.
Andia Winslow , a New York City-based professional athlete and personal trainer, offers a few more pro tips: Remember to keep your weight back toward your heels and distribute your weight equally between both feet. Just like in Raisman's video, be sure to keep your booty low and knees bent, and don't let your knees fall past your toes.
Winslow agrees that the move is "great as part of a dynamic warm-up routine." She also recommends it for athletes (like Raisman!) who need to do lateral movements during competition. And even if you aren't moving like Raisman right away, Bhatt reminds us that the exercise is a progression—you'll get better at it over time.
Next time you're looking to strengthen your hips, grab a resistance band and start stepping. Puppy not included.
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She’s Swimsuit Gold! Olympic Gymnast Aly Raisman’s Best Bikini Moments in Photos
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Aly Raisman has spent most of her life in gymnastic leotards — but that doesn’t mean that the three-time Olympic gold medalist doesn’t like to slip into a bikini every now and then.
The retired athlete, who turned 27 on May 25, 2022, tends to feel more at home in one-pieces and doesn’t share nearly as many swimwear photos as her bikini-loving Team U.S.A. bestie Simone Biles . However, Aly was over the moon when she was chosen to appear in the Sports Illustrated Swimsuit edition where she donned a series of bikinis.
Aly wrote in January 2017 Instagram post , about what a thrill it was for her. She shared a sizzling photo from the magazine wearing a tiny black bikini and posing in a very flexible position with her back arched while pulling one of her legs behind her.
“WOWWW what an honor to be featured in @si_swimsuit 2017. THANK YOU to @mj_day & the SI team for including me in this issue. I’m very proud of my body and how hard I have worked to look like this,” she began in the caption.
“I, of course, like everyone else, have my days where I feel insecure and not at my best. BUT I think it is that much more important we love our bodies and support each other. It is 2017 and there is NO perfect or ideal body type,” she continued, adding, “ SI SWIM celebrates women for being unique and beautiful in our own way, which is why I am so happy to be a part of it.”
Aly has spoken out in the past about the bullying she received when she was younger due to her strong and fit body thanks to daily gymnastics training, which resulted in body shaming as a preteen . She proudly wore a brown bikini by the brand Aerie in a March 2020 Instagram post while recalling a time when she wanted to hide her body.
“I remember a time in 7th grade when a few boys told me my muscles were ‘disgusting.’ I can remember it like it was yesterday. I even remember what I was wearing — a pink tank top. Although 5th and 7th grade were a long time ago, those moments stayed with me for years. I wish they hadn’t. I didn’t wear tank tops again for a very, very long time,” she confessed during a portion of the post.
“Sadly, I think most people experience bullying at some point in their lives. I wanted to write this post to remind you all to be kind to one another and remember your words are powerful. We live in such a judgmental world, and I hope that changes,” Aly continued. She now works with the clothing and swimwear brand Aerie, posing in photos modeling bikinis for the label while showing off her incredibly fit and fabulous swimsuit figure.
Scroll down for Aly’s best bikini photos.
Aly posed on the beach in Brazil with fellow Team USA gold medalists Simone Biles and Madison Kocian after their big win at the 2016 Rio Summer Olympics. Her string bikini allowed Aly to flaunt her eight-pack.
The legendary gymnast posed wearing a tropical orange bikini top with a matching headband.
Aly wore a purple top with green bottoms as she enjoyed a soak in a hot tub, captioning the Instagram photo, “Relaxation.”
Aly cuddled a pal’s son during a 4th of July beach outing.
The athlete wore a black monokini with an orange sarong for a mirror selfie.
Aly wished fans a “Happy Earth Day” in 2017 with a beach photo wearing a brown patterned string top.
The gymnast claimed to be “Channeling my inner 8-year-old” in a Powerpuff girls swimsuit selfie in 2017.
Aly was joined by close pal and fellow gymnast Cortini Baker for a trip to the beach in 2013.
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