Would you be interested in butt exercises and a butt workout to get a sexy butt? If you answered with an emphatic “YES!”
you're not alone. According to studies, an estimated 80 percent of women over 18 aren't happy with their bodies. OK, so maybe what sets you apart from the rest is that you've
tried everything to trim and tone your butt. You eat right and you spend hours on the treadmill, yet nothing seems to work when it comes to getting a tight
Well, it's time you got to the bottom of your problem. Welcome to the eDiets booty camp featuring the best butt workout from the dean of drill
sergeants, renowned personal trainer Brad Schoenfeld. The author of Look Great Naked: Slim Down, Shape Up and Tone Your Trouble Zones in 15 Minutes a Day has helped
sculpt many a flawless figures -- his clients are typically those women with bodies you would kill for!
Schoenfeld is super successful because he targets the common trouble spots which weigh down most women: the thighs, the abs and, no butts about it,
the rear end. The fitness pro says it a three-pronged attack of balanced diet, cardiovascular workout and butt toning exercises to ensure a fit and trim figure.
Healthy eating and regular cardio activity are musts when it comes to boosting metabolism and losing weight. But this one-two punch needs help to
effectively tackle a drooping derriere.
Schoenfeld says too many women fail to do the proper training required to get their act in gear. Cardio alone just doesn't cut it when it comes to
"Aerobics don't overload the muscle," Schoenfeld tells eDiets from his Personal Training Center for Women in Scarsdale, New York. "The muscle only
responds to overload. A stimulus is not used in aerobics -- it's endurance-based.
"In other words, you are doing the same thing over and over again. The body is not forced to adapt. Therefore you don't see much in the development
of the gluteal (butt) muscles. The only way to really do that is through weight training."
Many women share a common misconception that weight training will make their butts bigger. Schoenfeld says training the gluteal muscles will
actually add shape to the butt. When your derriere starts dragging, the only thing that will give it a much-needed pick-me-up is exercise. As a bonus, building the muscle will
increase your body’s fat-burning ability!
Variety is the key. The butt is comprised of three muscles (the gluteus maximus, the medius and the minimus) so it's important to work it from
Whether you bemoan a bubble butt or flat fanny, toning exercises can reshape your rear. But how you should workout depends on the shape you're
shooting for, Schoenfeld says.
"If you have a flat butt and you're looking to build it up, you should do fewer reps (8 to 10) and use heavier weights," says Schoenfeld. "If you're
looking to tone up the region, use higher reps (15 to 20) and lighter weights."
The next step is determining the appropriate weight. Schoenfeld says you can tell if you're lifting the right amount of weight if you struggle with
the last few reps. If you're breezing through the workout, you need to add more weight to your routine.
To get the most out of this workout, do the proper amount of reps the first exercise, then move on to the second and third exercises without
resting. When you have completed all three exercises, rest for 30 seconds and repeat the entire set. After the second set, rest 30 seconds and repeat a third and final set.
Always allow 48 hours rest between workouts. Here are your super three exercises for building a better butt
Begin by resting a barbell across your shoulders. Assume a shoulder-width stance and keep your lower back taut throughout the movement. Slowly bend forward at
the hips until your body is roughly parallel with the floor. In a controlled fashion, slowly reverse direction, contracting your glutes as you raise your body up along the same
path back to the start position.
Standing Leg Curl
Begin by attaching a weight to your right ankle. Grasp onto a stationary object and slowly curl your right foot upward, stopping just short of touching
your butt or as far as comfortably possible. Contract your right hamstring and then reverse direction, returning back to the start position. After performing the desired number of
repetitions, repeat the process on your left.
Begin by kneeling on the ground, assuming an "all fours" position. Keeping your right leg bent, raise it to the side as high as comfortably
possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, repeat the
process on your left.
Get on all fours on your mat. Kick one of your feel backwards until it is as far back as it can go, then lower it to the floor. Repeat this with
the other leg. This is called a donkey kick, and it's a great exercise for toning the buttocks. Try to feel your gluteus (the muscles in your butt) doing the work. Do 4 sets
of 50 reps. It may seem like a lot of reps to do, but we are only using body weight and it is our intent to tone the buttocks, not make it bigger! Therefore, high repetition
Stand upright with your feet roughly shoulder width apart. Keeping your knees steady, squat down until your knees form a right angle then slowly
return to standing upright. These are called body weight squats. Do 4 sets of 25 reps
Find a set of stairs. Put your right foot on the stairs and step up fully onto the stair. Then, put your left foot on the floor and step down.
Repeat this but putting the left foot on the stair first and stepping down with the right. These are called body weight step ups. Do 4 sets of 50 reps.
That's all you need to know! Do this exercise routine every day for a month and you will be well on your way to getting the firm, toned buttocks
you deserve! Good Luck!
For further reading, I have included a link to a popular e-book that covers this subject under the Resources section at the bottom of this
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