No Butts about it
Having a toned tush makes everything fit better, from your favorite jeans to the swimsuit, you'll be rocking this summer. So what's the best way to get a firm, fit, downright amazing derriere?
Here is an exercise that does not require any weights, which activates your butt muscles nearly 40 percent more efficiently than traditional butt moves like lunges.
Balance on right side with legs stacked, right hand supporting head, left hand resting on floor in front of chest. Squeezing butt, raise left leg 2 feet, foot flexed. Flex bottom foot; lift bottom leg to meet top leg; pause; lower one leg at a time for one rep. Do 12 reps; switch sides; repeat. To make it easier, lift and lower only top leg. To make it harder, hold a 5- to 8-pound weight on top thigh.
Try this sequence one to three times a week after your usual cardio plan. Quickly do one set of the indicated reps of each move; rest 60 seconds. Repeat up to two more times.
MOVE 1: 20 Step-Ups
If you have knee problems or any lower-body injury, try step-ups, which tone glutes 59 percent more than squats, according to a study by the American Council on Exercise in San Diego.
Step –Up
Preparation
Stand facing the side of a bench. Hold dumbbells in your hands.
Execution
Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of second leg on bench. Step down with second leg by flexing the hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs.
Comments
Keep torso upright during exercise. Lead knee should point same direction as foot throughout movement. Stepping a distance from the bench emphasizes the Gluteus Maximus; stepping close to the bench emphasizes Quadriceps.
Dumbbell Lunge
Preparation
Stand with dumbbells grasped to sides.
Execution
Lunge forward with first leg, land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.
Comments
Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.
Dumbbell Squat
Preparation
Stand with dumbbells grasped to sides.
Execution
Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.
Comments
Keep head forward, back straight, chest high, arms straight to sides, and feet flat on the floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement.
Squat with Calf Raise
Stand with feet hip-width apart, a dumbbell in each hand in front of shoulders, palms facing each other. Squat until thighs are parallel to floor or as far as you can . Stand and rise onto toes. Lower heels to floor to complete rep. Do 12 reps.
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