Tuesday, July 5, 2011

Bootylicious Backside


As a personal trainer the first question I ask a new client is what part of your body to you want firmer? 9 times out of 10 people will respond “my butt!” Well genetics play a large roll so you can thank mom for that one, but exercises can do wonders for your tush! Since the exercises for lifting a floppy bottom or adding a little oomph to a flat backside are the same you must take into account the amount of weight/resistance and number of reps you complete.

There are lots of cardio based activities that focus on your bum and also challenges your heart. Plus they burn oodles of calories.  Step aerobics, stair stepper, elliptical trainer, recumbent bike, walking uphill and roller-blading to name a few are great for challenging your rump and heart. To add more bulk to your backside increase the resistance on the stepper or recumbent bike, but if you only want to define, keep your resistance moderate.

Since the glutes are a large muscle group you will eventually have to lift a fairly heavy amount of weight to get the job done. Some of the best exercises are compound exercises meaning they involve other major muscles. An example would be squats and lunges. If you are looking to lift your booty squats and lunges are your best friends. Be sure not to lift heavy go for lots of reps (15-20). Targeting the buttocks and hamstrings by performing isolating exercises is a great way to tune into your rear (lifting your leg behind you or lifting your body upward from a bent-knee position). Be sure to protect your back by pulling the abs in and start the squeeze for your butt before you lift the leg backward. Your range of motion can be small. It doesn’t have to be big to be effective! It’s also important to work against momentum. Don’t let gravity to the work for you. Slow and steady wins the race!
Eating sensibly and exercising regularly can help to reduce your hips and hindquarters. Be realistic and accept that your butt may be a little plumper than you’d like. Think JLO or Kim Kardashian they are beautiful women with a little junk in the trunk and they As a personal trainer the first question I ask a new client is what part of your body to you want firmer? 9 times out of 10 people will respond “my butt!” Well genetics play a large roll so you can thank mom for that one, but exercises can do wonders for your tush! Since the exercises for lifting a floppy bottom or adding a little oomph to a flat backside are the same you must take into account the amount of weight/resistance and number of reps you complete.

There are lots of cardio based activities that focus on your bum and also challenges your heart. Plus they burn oodles of calories.  Step aerobics, stair stepper, elliptical trainer, recumbent bike, walking uphill and roller-blading to name a few are great for challenging your rump and heart. To add more bulk to your backside increase the resistance on the stepper or recumbent bike, but if you only want to define, keep your resistance moderate.

Since the glutes are a large muscle group you will eventually have to lift a fairly heavy amount of weight to get the job done. Some of the best exercises are compound exercises meaning they involve other major muscles. An example would be squats and lunges. If you are looking to lift your booty squats and lunges are your best friends. Be sure not to lift heavy go for lots of reps (15-20). Targeting the buttocks and hamstrings by performing isolating exercises is a great way to tune into your rear (lifting your leg behind you or lifting your body upward from a bent-knee position). Be sure to protect your back by pulling the abs in and start the squeeze for your butt before you lift the leg backward. Your range of motion can be small. It doesn’t have to be big to be effective! It’s also important to work against momentum. Don’t let gravity to the work for you. Slow and steady wins the race!
Eating sensibly and exercising regularly can help to reduce your hips and hindquarters. Be realistic and accept that your butt may be a little plumper than you’d like. Think JLO or Kim Kardashian they are beautiful women with a little junk in the trunk and they seem to be ok.

Here are some exercises that can help:
·        One legged squat
·        Reverse lunges
·        Wall sit (30sec to 1 min)
·        All 4s single leg lift
·        Hip lifts
·        Perform 15-20 repetitions per side for each exercise.seem to be ok.

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