3 Steps To A Beautiful
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Lower body sculpting moves for the Booty Makeover
you've only dreamed about.
here to learn how!
Would you be
interested in butt exercises and a butt workout to get a sexy butt? If you
answered with an emphatic YES! you're not alone. According to
studies, an estimated 80 percent of women over 18 aren't happy with their
bodies. OK, so maybe what sets you apart from the rest is that you've tried
everything to trim and tone your butt. You eat right and you spend hours
on the treadmill, yet nothing seems to work when it comes to getting a tight
Well, it's time you got to the bottom of
your problem. Welcome to the eDiets booty camp featuring the best butt workout
from the dean of drill sergeants, renowned personal trainer Brad Schoenfeld.
The author of Look Great Naked: Slim Down, Shape Up and Tone Your Trouble
Zones in 15 Minutes a Day has helped sculpt many a flawless figures -- his
clients are typically those women with bodies you would kill for!
Schoenfeld is super successful because he
targets the common trouble spots which weigh down most women: the thighs, the
abs and, no butts about it, the rear end. The fitness pro says it a
three-pronged attack of balanced diet, cardiovascular workout and butt toning
exercises to ensure a fit and trim figure.
Healthy eating and regular cardio activity are musts
when it comes to boosting metabolism and losing weight. But this one-two punch
needs help to effectively tackle a drooping derriere.
Schoenfeld says too many women fail to do
the proper training required to get their act in gear. Cardio alone just
doesn't cut it when it comes to toning.
"Aerobics don't overload the muscle,"
Schoenfeld tells eDiets from his Personal Training Center for Women in
Scarsdale, New York. "The muscle only responds to overload. A stimulus is not
used in aerobics -- it's endurance-based.
"In other words, you are doing the same
thing over and over again. The body is not forced to adapt. Therefore you don't
see much in the development of the gluteal (butt) muscles. The only way to
really do that is through weight training."
Many women share a common misconception
that weight training will make their butts bigger. Schoenfeld says training the
gluteal muscles will actually add shape to the butt. When your derriere starts
dragging, the only thing that will give it a much-needed pick-me-up is
exercise. As a bonus, building the muscle will increase your bodys
Variety is the key. The butt is comprised
of three muscles (the gluteus maximus, the medius and the minimus) so it's
important to work it from various angles.
Whether you bemoan a bubble butt or flat
fanny, toning exercises can reshape your rear. But how you should workout
depends on the shape you're shooting for, Schoenfeld says.
"If you have a flat butt and you're looking
to build it up, you should do fewer reps (8 to 10) and use heavier weights,"
says Schoenfeld. "If you're looking to tone up the region, use higher reps (15
to 20) and lighter weights."
The next step is determining the
appropriate weight. Schoenfeld says you can tell if you're lifting the right
amount of weight if you struggle with the last few reps. If you're breezing
through the workout, you need to add more weight to your routine.
To get the most out of this workout, do the
proper amount of reps the first exercise, then move on to the second and third
exercises without resting. When you have completed all three exercises, rest
for 30 seconds and repeat the entire set. After the second set, rest 30 seconds
and repeat a third and final set.
Always allow 48 hours rest between
workouts. Here are your super three exercises for building a better butt
Begin by resting a barbell across your
shoulders. Assume a shoulder-width stance and keep your lower back taut
throughout the movement. Slowly bend forward at the hips until your body is
roughly parallel with the floor. In a controlled fashion, slowly reverse
direction, contracting your glutes as you raise your body up along the same
path back to the start position.
Standing Leg Curl
Begin by attaching a weight to your
right ankle. Grasp onto a stationary object and slowly curl your right foot
upward, stopping just short of touching your butt or as far as comfortably
possible. Contract your right hamstring and then reverse direction, returning
back to the start position. After performing the desired number of repetitions,
repeat the process on your left.
Begin by kneeling on the ground,
assuming an "all fours" position. Keeping your right leg bent, raise it to the
side as high as comfortably possible. Contract your glutes and then slowly
return the weight along the same path back to the start position. After
finishing the desired number of repetitions, repeat the process on your left.