3 More Butt Exercises For A
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Flabby... Loose... Tubby... Saggy... Frumpy... Dumpy...
No, they arent Disney's rejected
names for the Seven Dwarfs. They are the seven unflattering ways to describe a
butt! Perhaps you know the kind of can we are talking about. One with a life of
its own -- you walk one way, it jiggles another.
If youre under 40, maybe youve
yet to feel the effects of gravity. Maybe your butt is still tight and toned.
Well, according to Look Great Naked: Slim Down, Shape Up and Tone Your Trouble
Zones in 15 Minutes a Day (Prentice Hall Press) author Brad
Schoenfeld it's never too early (and certainly never too late) to concentrate
on toning your tush.
According to Schoenfeld, it takes more than
just a healthy diet to keep your derriere looking dynamite. His motto: use it
or lose it! After the age of 30, women start to lose muscle mass. Even if the
butt doesnt have much fat, it will sag. Thats why its
imperative you start a suitable exercise regimen.
When youre 18, you have all the
muscle fibers in place and gravity hasnt taken its toll," notes the
in-demand personal trainer. "But as you age, its going to happen.
Its better to head it off at the pass. If youre already 40, you
have to work with what youve got.
On the other side of the coin, no
matter how old you are its not too late to get your glutes in shape. I
have women in their sixties whove made incredible progress. Theyve
toned up their glutes and all other part of their body using toning
For women, the glutes are one of the
hardest muscle groups to whip into shape. Schoenfeld says thats because
the butt is generally a storehouse for fat. It isnt that it's necessarily
hard to tone the glutes, but it is harder to see the muscles when they are
blanketed by a layer of fat.
Thats where the 1-2-3 punch comes in.
To best firm a butt, you must follow a healthy diet, perform regular
cardiovascular exercises and do weight training several times a week.
Weight training is going to shape the
butt -- its going to give you that round, firm look so the butt
doesnt droop or sag," Schoenfeld says. "Its also going to develop
underlying muscle. In addition, by developing underlying muscle, you are
increasing your metabolic rate, which gives you the benefit of fat burning.
Cardio is going to strengthen the
heart. Its going to help burn body fat. It will directly use fat for
For many people who havent exercised
on a consistent basis in the past, getting started can be the hardest part.
When it comes to specific weight training exercises, you can turn to books and
videos by experts like Schoenfeld. Finding a suitable cardio workout is as easy
as popping a video into the VCR, hopping on the treadmill or taking a brisk
Toning exercises should be done a
maximum of three days a week with 48 hours rest between each session.
You can do cardio and weight training on alternate days, or you can do both
workouts on the same day, using the in-between days as a rest.
You dont need a gym membership. And
while a treadmill or stationary bike may come in handy, there are other things
you can do that cost next to nothing. Jogging, jumping rope, walking up and
down stairs or riding a bike all fit the bill. The key element to an effective
cardio workout is keeping your heart rate elevated.
Look for any activity that gets your
heart rate up for a consistent period of time for 20 to 40 minutes a session,"
Schoenfeld says. "Do the talk test. During the activity you should be breathing
hard, but still be able to carry on a conversation. If you can talk while doing
the activity, youre at a good level.
As for a routine thats sure to give
you the best butt, Schoenfeld has just what you need. Use the following three
exercises from his best-selling book Look Great Naked and you'll be on
your way to a buffer butt in no time.
To get the most out of the workout below,
do the proper amount of reps of the first exercise -- 8 to 10 using heavy
weights, 15 to 20 using light weights. After completing the first exercise,
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.
Unilateral hip extension
Begin by placing your left knee on the
bottom of an incline bench. Bend your elbows and place your forearms across the
top of the bench so they support your body weight. Slowly raise your right leg
as high as comfortably possible, keeping it straight throughout the move.
Contract your glutes and then reverse direction, returning back to the start
position. After performing the desired number of repetitions, repeat the
process on your left.
Standing leg curl
Begin by attaching an ankle 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 lying
down on your left side. Bend your left leg at a 90-degree angle and bring your
left foot to rest underneath your right knee. Keeping your right leg straight,
slowly raise it as high as possible. Contract your glutes and return to the
start position. After finishing the desired number of repetitions, turn over
and repeat the process on your left.
From Look Great Naked: Slim Down, Shape
Up and Tone Your Trouble Zones in 15 Minutes a Day