|
Lunges:
These are some of the
best ways to firm up you butt.
General recommendation when bending
your knee should be at 90 degrees
angle. In other words never go beyond
your toes; this avoids injury.
Stand up straight. Tuck in your tummy
to protect your back. Arms to the
sides or in the front.
Move your right leg to the front as if
you were going to take a very long
step. Your toes and knees should be
straight to the front (pointing to the
front). The back leg will bend, almost
reaching the floor. Hold the position
for a few seconds and repeat.
When it becomes too easy, you may add
hand weight.
Walking lunges:
This is a very effective exercise. It is just as the prior exercise, but after completing the repetition, instead of going back to the initial position, take a step forward without going back to the straight position.
Squats:
If you need some support, hold on
to a chair. Stand up straight.
Tuck in your tummy to protect your
back. Arms to the sides or in the
front. You legs will be hip size
apart. Make sure your feet are
pointing out or front – never towards
inside. Look for a focal point in
front of you; you will concentrate on
this while doing the exercise for more
equilibrium. Try to go down pushing
back and down your butt, not your back
while bending your knees. Do not force
your knees. Hold the position for a
few seconds. The objective is to keep
the thighs parallel to the floor, hold
it for a few minutes, and repeat.
The feet should be firm on the floor,
not in the air. If you need you may
use a towel to provide some
inclination.
Sumo Squats:
Very similar to the previous one, but your legs will be more separated. This exercise is also good for the inner
thighs. It is reported that with
the help of lunges, squats, and leg
presses, Eva Longoria has gained an
inch of muscle on her butt.
Leg extensions with kicks or leg kicks:
Get to the floor on knees and arms. Keep your back neutral and straight, your abdomen tucked in.
Raise the leg on a 90-degrese angle as if you were going to hit the ceiling. Back to initial position, and repeat. Keep the back neutral. The leg should reach a level parallel to the back.
A variation of this exercise is to pulse your leg. Once the leg reaches a parallel position to your back, just keep kicking up. Do not bend your back, only your leg should be moving.
Leg extensions:
Same as the previous exercise, but do not bend the knee. Let the leg be extended.
Bridge: This exercise is good for legs, gluteus, and abdomen.
Lie down on your back, arms to the side, and abdomen tucked in.
With the abdominal muscles and gluteus, elevate your abdomen. Do not use legs or arms.
Hold the position and go back down.
Aerobic and butt lift exercise:
Gunnar Paterson, the stars' trainer, said that he trained Jennifer Lopez with something
called "Super Power
Walk." This exercise is
done on a
power treadmill. After warm-up reach the speed you usually
go at. After this start to increase the inclination of the treadmill one grade at the time until you reach the maximum or until you feel uncomfortable. Then start to descend one grade at the time. It will take about 20 minutes for the whole exercise. This is aerobic and toning exercise.
Your butt will feel the burn and you will burn a lot of calories.
Rock climbing:
This is great for the butt and for the whole body. The famous Mexican actress and singer Thalia Sodi practices this activity to keep fit. It is very demanding.
Step aerobic: Because of the constant up and down movement, this is a great butt workout, and of course, it is an aerobic exercise.
|
