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:

Washington Post

Pentagon: No Texas takeover plot
CNN
Abbott ordered the guard to "monitor" the eight week-long exercise which begins in July and ends in September, across seven states. In Texas, Utah and New Mexico most of the training will take place on private land. In Arizona, Florida, Louisiana and ...
Watch Jon Stewart rip reaction to Jade Helm 15, the military exercise spawning ...Washington Post
Ted Cruz: Obama Record on Rights Feeds Fears of Military ExerciseNewsmax
Texas Governor monitoring US Government military exercise inKOKH FOX25

all 189 news articles »


Bloomberg

SurveyMonkey CEO died of head trauma in exercise accident
Fox News
MEXICO CITY – David Goldberg, the SurveyMonkey CEO who also was Facebook executive Sheryl Sandberg's husband, was exercising at a gym in a Mexican resort when he collapsed before he died Friday, a person close to the family said. The person ...
SurveyMonkey's CEO Died After Exercise Accident in MexicoBloomberg
Tech Exec David Goldberg Died During Vacation Exercise, Though Cause Of ...International Business Times
Silicon Valley CEO David Goldberg Died Of Head Trauma During Exercise ...CBS Local

all 860 news articles »


NATO HQ (press release)

NATO Forces Launch Largest Anti-Submarine Exercises Ever Off Norway Coast
NPR (blog)
Naval Forces from 10 NATO countries and Sweden have launched a massive anti-submarine exercise in the Norwegian Sea. The two-week exercise, dubbed Dynamic Mongoose, brings together thousands of NATO troops, and dozens of vessels, including ...
Anti-submarine warfare exercise 'Dynamic Mongoose' starts off Norwegian coastNATO HQ (press release)
NATO allies, Sweden begin sub-hunting exerciseStars and Stripes
NATO starts anti submarine exercise in North Sea as tension with Russia riseReuters
International Business Times -The Inquisitr
all 124 news articles »


WTVD-TV

Losin It with Big Weather - Exercise of the Week 2
WTVD-TV
It was a warm one yesterday. Went for a walk and forgot to bring along a bottle of water. #RookieMistake Next time, water goes with... Well, today is Tuesday, and that means giving you a second exercise of the week. Remember, these exercises are for ...



Latinas step up to exercise with Clinica Tepeyac program
The Denver Post
She learned about the clinic's 10-week bilingual training program for its Adelante 5-kilometer walk/run and decided it could help her lose weight and stop the diabetes from taking over her body. She never expected to galvanize an exercise program that ...



KSAL

Exercise Aids Cancer Recovery
KSAL
Behnke and his co-researchers had a $750,000 American Cancer Society grant and found that moderate exercise improves blood flow to tumors and enhances the effectiveness of radiation treatments. Existing research has found that moderate exercise can ...
Public Release: 4-May-2015 Moderate exercise may make cancer treatments ...EurekAlert (press release)

all 29 news articles »


Fire exercise IDs agency strengths and weaknesses
Jackson Hole News&Guide
Other objectives of the exercise were to work out kinks in agencies' systems before fire season begins and to test interagency cooperation, particularly between local and federal agencies, according to a release from Grand Teton National Park on Monday.



New York Daily News

EXCLUSIVE: Hundreds of city schools lack certified gym teachers, indoor space ...
New York Daily News
A report to be issued Tuesday by city Controller Scott Stringer found 32% of the city's 1,700 public schools had no full-time, certified gym teachers and 28% had no indoor space for physical exercise. Stringer called the situation a violation of state ...



TIME

Why Exercising Is a Higher Priority Than My Career
TIME
What it's really about is building something great, doing something that matters and changing the world. That's what makes it so easy to brush other things off. But it's a mistake. I know that now, and that's why today I care more about exercise than ...



USA TODAY

Treadmill injuries send thousands to the ER every year
USA TODAY
Serious injuries involving exercise equipment, treadmills in particular, are among the most common that emergency rooms see, according to data collected by the U.S. Consumer Product Safety Commission. A spokesman for the agency said that the most ...

and more »

Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.