Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Great Exercises To Tone & Tighten Your Butt


A question I am frequently asked by females is, "What is the best exercise I can do for my butt?" In my opinion, there is nothing better you can do for your butt than lunges. They target your glutes, hamstrings and quads, and can easily be modified for beginners to advanced exercisers.

If lunges are new for you, begin with a reverse lunge. Start with your feet together. Step back with your left leg. Bend both knees. The right shin should remain a straight line with the right ankle. The left knee should go straight down and almost touch the floor. Press through the right heel as you come up and bring feet back together. Now repeat with the other leg. Perform 12 repetitions per leg, and work up to 3 sets per workout. Feel free to hold on to something sturdy for support if you need to at first. Then, as you get stronger and more stable, you can do these lunges without the extra support. Try adding dumbbells at your side or a barbell across your shoulders for an increased challenge.

As you get stronger and want more of a challenge, you can progress to a walking lunge. These require more stability, strength and balance than reverse lunges. Start with your feet together. Place your hands on your hips or by your sides if you are holding dumbbells. Step forward with a large step and bend both knees. Your front shin should remain a straight line with your ankle. Your back knee should almost touch the floor. As you are pushing up and at the top of your lunge, lunge forward with the other leg, repeating the same movement. Continue with this sequence, alternating from one leg to the other until you have finished 12 reps per leg.

Here is a list of exercises to tighten, tone and sculpt the butt:

http://www.shapefit.com/training.html#6

Some tips to keep in mind:

2. Keep a straight back, do not arch!

3. Keep your head and chest up.

4. Never let the knee of your front leg go past your toes.

5. Your back heel should raise off the floor as you descend, but your toe should stay on the floor.

Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!


MORE RESOURCES:

myfox8.com

Every Little Bit Counts: Beginning an exercise program
myfox8.com
Regular exercise can not only set you on the path to weight loss and getting into better physical shape, but it has also been proven to help decrease the risk of chronic disease and early mortality. However, for those who want to begin a new exercise ...



MLive.com

Public safety training exercise at Mona Lake to include sunken aircraft
MLive.com
MUSKEGON, MI -- A large-scale training exercise involving part of an aircraft and public safety officials is slated for Friday, July 31, at the Mona Lake Boat Club boat ramp. According to a press release, the Muskegon County Sheriff's Office, Norton ...



Today.com

No training wheels needed! Stationary cycling dominates as new exercise trend
Today.com
For many, riding a bike serves as the first introduction to exercise. Children spend entire summers racing their bikes from dawn to dusk throughout their neighborhoods. As we become adults, biking starts to feel more like work and less like fun. While ...

and more »


Simple Tips for Americans: Eat Less. Exercise More.
New York Times
ā€œAmerica Starts to Push Away From the Plateā€ (ā€œScaling Backā€ series, front page, July 26) accurately reports some good news, but doesn't mention that Americans are also exercising less. Between 1988 and 2006, the percentage of Americans saying they ...



Shape Magazine

An Exercise Pill May Soon Exist for Gym-Haters
Shape Magazine
Exercise in a pill has long been a dream of scientists (and couch potatoes!), but we may actually be one step closer, thanks to the discovery of a new molecule. Known as compound 14, this molecule acts as an exercise mimic, offering some of the health ...
Exercise Pill Compoud 14: Scientists Invent Molecule That Mimics Exercise For ...Medical Daily
Scientists have synthesized a new compound that 'mimics' exercise. Could a ...Washington Post
"Compound 14" mimics the effects of exercise without setting foot in the gymGizmag
Medical News Today -Yibada (English Edition) -Times Gazette
all 50 news articles »


Bleacher Report

Tim Tebow Performs Interesting Leg Exercise Before Training Camp
Bleacher Report
Philadelphia Eagles quarterback Tim Tebow is putting in some serious work as he tries to make the team's roster. For "Leg Day," Tebow went away from the usual workouts and performed an interesting exercise at the Performance Enhancement Professionals ...

and more »


SunHerald.com

Exercise 'a fountain of youth for the brain'
SunHerald.com
CAGNEY GENTRY/WAKE FOREST BAPTIST MEDICAL CENTERMichael Gendy of King, N.C., has learned the benefits of regular exercise after participating in a Wake Forest School of Medicine study that found aerobic activity may lower a risk factor for ...
Exercise can help Alzheimer's patientsKOMO News
Exercise Good for Brain, Even for Those With Alzheimer'sVoice of America
Exercise May Curb Symptoms of Alzheimer's, Mild Cognitive ImpairmentNeurology Advisor
Gulfshore Life
all 84 news articles »


Washington City Paper (blog)

Washington's Beautiful People Love Junk Food, Exercise, According to The Hill
Washington City Paper (blog)
If The Hill's annual 50 Most Beautiful list is any indication, the Beautiful People who live and work in Washington have some intense (some might say strange) eating and exercise habits. In more than half of the mini-profiles for 2015, which were ...



WMTV

Verona holds active shooter exercise
WMTV
Covered in gun shot wounds, this quickly becomes not just a training exercise for police, but people as well. "It's intense. You definitely have no idea it's not real, you're still scared, you're nervous, you don't know what to expect fully, but as ...

and more »


Benefits of exercise in pets
San Jose Mercury News
The benefits of exercise in people are well known, and these same life-enhancing activities are also true for dogs. Therapeutic exercise helps to promote weight loss, improves strength, muscular endurance, and increases range of motion of joints ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.