Wednesday, June 15, 2011

Training your booty!

To achieve a great 'booty' it is important to follow the combination of well-balanced nutrition, great training routines and the right mindset.
Remember consistency is key in seeing, and feeling results.

Glutes are one of the biggest muscles in our body, so training it hard benefits both the “booty” look and also helps with weight-loss. You burn more calories and speed up the metabolism by training large muscle groups.

I am currently training my lower body twice a week doing weight training and cardio. I mix up my routines regularly by changing the weight and intensity of the exercises I’m preforming.

Weight Training
Will not make you look too bulky and masculine. Weight lifting will shape up your body and put it into a calorie burning furnace placing curves in all the right places. See weight training options below.

Is a big part in a weight-loss process, especially, if you want to build lean and sexy muscle at the same time. One thing you have to stop doing is running your booty off with long and boring cardio sessions.
Intensity is key! If you can talk or read during your cardio session you are doing it wrong. Many of us run for miles in hopes for a tighter and sexier body and instead they are just getting skinnier and softer instead. Cut your cardio in half and double up the intensity.
For example: 10 minutes of skipping equals 30 minutes of jogging. High intensity is not only time efficient it’s much more beneficial for your glutes and overall body definition.

I have outlined for you some of the most affective proven butt building exercises. On the day that it’s time to train your lower body, incorporate these main exercises into your program. 
Squats are an excellent and proven way of training your gluteus maximus (butt). You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders. If you opt for the bar (advanced), make sure you have a spotter unless the resistance is very light. Varying the width of your feet will change the emphasis of the exercise. The closer together your feet are, the more your quads (front of the thighs) will work. As you move your feet further apart, you’ll feel the exercise more in your hips and butt. You should always have someone check your form to be sure you’re doing squats properly. 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.

Lunges are another exercise that works your glutes.
Different types of lunges
  • Stationary lunges
  • Walking lunges
  • Alternating lunges
  • Side lunges
Hold two dumbbells to the side of your body. Bring one leg forward and stand so that you have good balance. 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. At this time the other knee will almost touch the floor; then come back up.

Deadlifts 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). Keeping back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins. This is where it’s time to SQUEEZE your butt to raise back up. Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees. Make sure that you don’t hyper extend your knees.

Keep it simple guys and don’t overdo sets and reps.


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