Looking at your parents or other relatives you will probably notice that you have inherited some of their genes. The shape of your butt is primarily based on genetics.If you start eating more and lifting weights, there is no guarantee that your butt will be the area reaping the benefits. You can't choose where you gain weight.Final Pointsīefore I let you hit the gym, there are a few points that are important to know. If you want to make noticeable changes, step your way up to 30 - 45 min sessions, 5 - 6 days a week. Steppers and a treadmill (on a high incline for walking) have been the foundation for keeping my butt firm, and round. If you think that steppers will make your butt bigger, you may be eating more then you think. Yes this way may be more challenging but it's the challenge that will raise your cheeks and heart rate = burned calories = fat loss. The benefit of completing full steps rather than short mini steps is that your legs and glutes will be enjoying a better workout, as will your heart. Feel your body weight as you step down through your heel of each foot. Spending 30 minutes on the climber, cheating your way through each step will not bring you results. Keeping back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins. Deadliftsĭeadlifts are excellent for your hamstrings, butt and lower back, but form is critical! Start by standing with your feet hip-width apart, and your weights in front of thighs (bar or dumbbells). Try doing 2-3 sets of 20 repetitions on each leg. Alternate each rep, which leg is crossing over. When you close them, have one leg cross over the other. Try doing 3 sets of 20 repetitions on each leg.ĭo you want more? Once you have done your 3 sets of Flutter Kicks, in the same position, contract your glutes and hamstrings so that your legs are parallel with the floor and move your legs open, then close. Move each leg as though you are doing a flutter kick in water. Lift one leg higher then the other and alternate. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. OK, maybe this doesn't sound like fun to you, but if you simply give me a chance here, you may start enjoying it as much as I do. This exercise, which I have learned as "Flutter Kicks" will surely make your hamstrings and glutes burn with delight. Hip extension is a movement that I will always include in my pre-contest training or when I want my butt to look its best. Do all of the reps with one leg forward and then continue with the second leg. At this time the other knee will almost touch the floor then come back up. ![]() Bend both legs and allow the dumbbells to bring your body down towards the ground, making sure your front knee does not go past your toes. Bring one leg forward and stand so that you have good balance. Hold two dumbbells to the side of your body. Here are several different types of lunges:Īs a refresher on how to do a lunge, let's review the stationary lunge with dumbbells. Singer Jessica Simpson was noted to have fallen in love with lunges as she sculpted her body to fit her daisy duke shorts in The Dukes of Hazzard. Lunges are another exercise that works your glutes. ![]() ![]() If you go to a gym, the leg press machine may be easier to use than doing squats with a bar, and it attacks the same region. You should always have someone check your form to be sure you're doing squats properly. As you move your feet further apart, you'll feel the exercise more in your hips and butt. The closer together your feet are, the more your quads (front of the thighs) will work. Varying the width of your feet will change the emphasis of the exercise.
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