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Butt Workout

Shape That Butt!

All the ladies want it, that nice round bottom that you see in the magazines and on workout videos. To be able to wear skin tight pants with the nice new behind you've got. It takes work but it doesn't take much more than commitment and determination for that round bum!

What makes your butt nice and round are the glutes. The butt consists of three main muscles: the gluteus maximus, gluteus medius, and the gluteus minimus. They help us move our legs in all directions. Because they're connected to the hips, the lower back, and the legs, strengthening the glutes can help stabilize the back. 

"Realistically, say experts, you can improve the strength and shape of your butt with diet and exercise. But if you're expecting to look just like that picture in the magazine, you may be disappointed."
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Don't be discouraged! let's work that butt!!

The Butt Workout: 6 Excersises for Glutes

After a brief warm up of your choice to get the blood pumping you can try these 6 "butt-bursting" strength excersises (aim for 3 sets of 10 to 15 reps of each)... Don't forget to stretch your glutes before!!! :) 

1. Squats

Stand with feet parallel and shoulder-width apart. Slowly lower your hips, making sure not to let your knees go out past your toes












2. Lunges


Beginning with your feet parallel and hip-distance apart, take a giant step forward or backwards. Slowly lower your body, bending both knees. Bend your knees no farther then 90 degrees, keeping your front knee aligned over your front ankle. Step together and repeat









3. Bridges 

Lie on your back with knees bent and feet on the floor, hip-width apart. Slowly peel your spine off the floor from the bottom, one vertebra at a time, tightening the glutes and hamstrings (backs of the thighs) until you've created a diagonal line from your shoulders to your knees. Return to the floor slowly, one vertebra at a time










4. Step-Ups


Using a weights bench (a step would work, too), step one foot on top, then push through the top leg and glute to lift the bottom leg up and tap the bench. Lower and repeat using the same leg. Add hand weights or a knee lift with the tapping leg for a greater challenge





5. Leg/Hip Extensions



Using a slow, controlled motion, extend the leg behind the body while squeezing the glutes and keeping the torso stable. Do three sets of 15 repetitions, then switch legs









6. Skater Plyos


Standing with feet under hips, take a lateral (sideways) hop to the left on your left foot while coming down to touch your right hand to the floor. Alternate sides and try to complete three sets of 20

Keep Smiling and work hard, you'll see results as you put 100% effort!! :D

TABATA workout

Tabata Workout

The name Tabata came from the Japanese physician, researcher, Dr. Izumi Tabata. He conducted a study using interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated 8 times.

These intense workouts burn fat really easily when given 100% effort. It consists of 4 different types of workouts done in 16 mins. you would do the first workout for 20 seconds and then with a 10 second rest (aka. 20/10 sessions) and then you would do 8 repetitions of this workout and then move to workout 2. 

The full body Tabata picture is showing 4 possible Tabata workouts you could do which work on different parts of the body; Cardio, Upper, Lower and Core

Choose one of these or make a Tabata workout of your own and give it a try! Or get a group of friends and get pumped with this awesome workout that will make you feel  great afterwards! Remember... NO PAIN, NO GAIN.

45 minute Full Body Tabata Workout - Youtube

Check out this video to try out a Tabata workout for yourself! Remember to keep smiling! :)