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:

TIME

Study: Exercise improves kids' brains
The Week Magazine
A study at the University of Illinois at Urbana-Champaign, published in the journal Frontiers in Human Neuroscience, found that aerobic exercise has "a positive role in brain and cognitive health of children." Children who are in better shape, the ...
Exercise Makes Kids' Brains More EfficientTIME
Physical Fitness Makes Your Brain Bigger; Scientists Say Exercise Grows 'White ...Medical Daily
Does fitness boost kids' brainpower?CBS News
FOX 13 Tampa Bay, WTVT-TV
all 77 news articles »


Fars News Agency

Exercise May Guard Against Irregular Heartbeat in Older Women
U.S. News & World Report
WEDNESDAY, Aug. 20, 2014 (HealthDay News) -- Regular exercise may help older women avoid a condition that causes a life-threatening irregular heartbeat, a new study shows. Physically active postmenopausal women had a 10 percent lower risk of ...
Exercise reduces risk of atrial fibrillationKABC-TV
Exercise May Prevent Dangerous Irregular HeartbeatsdailyRx
Exercise may protect older women from irregular heartbeatMedical Xpress

all 11 news articles »


How exercise affects breast cancer
WWSB ABC 7
Regular exercise, including brisk walking, is associated with a decrease in the incidence of breast cancer in African American women. In a recently published study in Cancer Epidemiology, Biomarkers & Prevention, researchers from Boston University's ...

and more »


Boston.com

Projecting the Patriots' 53-man Roster is a Fun Exercise in Utter Futility
Boston.com
Chad Finn is the sports media columnist for the Globe and writes the irreverent Touching All the Bases blog for Boston.com. A frequent panelist on Globe 10.0 and the Red Sox Podcast, he previously worked at the Concord Monitor in New Hampshire.



Fox News

Japan Just Held A First-Of-Its-Kind Live Fire Exercise On Mount Fuji [PHOTOS]
Business Insider
In the shadow of rising tensions in the East China Sea, Japan is holding live fire exercise in the foothills of Mount Fuji until Sunday. Japan has held annual military exercises aimed at protecting its northern territories along its maritime frontier ...
Japan military holds drill as its role expandsDanbury News Times

all 260 news articles »


The Epoch Times

Is It Better to Exercise or Rest When You're Sick?
The Epoch Times
If you have enough energy to tolerate it, increasing your body temperature by sweating from exercise will actually help to kill many viruses. In fact, according to research, exercising with a cold may be well advised. At the end of one 10-day trial ...



Daily Mail

The teens so addicted to exercise they're wrecking their health: Obsession ...
Daily Mail
'I enjoy exercise and still worry about what will happen if I can't do it,' she says. 'I get anxious and irritable if I get an injury and try to find something else active to do instead. But I am much more in control and can miss a day or two without ...



Men's Journal

The Perfect Week of Exercise for Heart Health
Men's Journal
There's a research-backed way to strengthen your heart, and while you're at it, your muscles, bones and mind. It doesn't require hours of exercise, newfangled equipment, or a trainer — just a smart combination of cardio intervals, weights, and yep, a ...



Scientists discover area of brain that could control person's motivation to ...
News-Medical.net
Scientists at Seattle Children's Research Institute have discovered an area of the brain that could control a person's motivation to exercise and participate in other rewarding activities - potentially leading to improved treatments for depression. Dr ...

and more »


TASCA offers exercise classes for senior citizens
KETK
Arp, Texas (KETK) — TASCA offers senior citizens a variety of activities and workout classes every week. A full body exercise class is offered Wednesday and Friday mornings for one hour. Charretta Jeffers is the fitness trainer. She has been teaching ...

and more »

Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.