If you want to have a butt like J Lo or Beyonce, you need to take glutes work out seriously.
There are a lot of glutes work out programs that you can easily find. There are those that claim to have the best results. There are those who claim to give you the best effects in the shortest period of time, and there are those that claim to be the most effective. But the problem is, after exerting efforts and spending long hours exercising you still end up with your flat butt.
photo credit: lululemon athletica 
The secret to having your dream butt without surgery or cosmetic enhancements is to find a glute exercise that suits you best, maintain it and stick to it. In no time, you will see the results that you have been dying to get.
One of the best glute work outs is known as the “back-lunge”. This is easy to execute and can be perfect for beginners. First, you need to stand straight and keep your feet together. Make it a point to keep your abs tight and put your chest out. If you are not using any extra weight, you can put your hands on your hips. If you are using extra weight, put your hands on the sides. Start by stepping your right foot forward and bend both of your knees as low as you possibly can. If you can make your right knee touch the floor, the better. As you do this, remember to keep your left shin straight with your right ankle. Pull yourself up until you are back in the standing straight position again. When you are standing, squeeze your butt. Repeat the exercise again using the other leg and vice versa. Executing this exercise means you need to watch your balance and to stay tight as long as you possibly can.
Another glute work out that is sure to make your butt increase in size is known as the Sumo or Ballerina squats. First, you need to stand with your legs about 1 foot apart. This can be a bit tricky. The rule of thumb is to make your legs stand apart as much as 1 foot wider than your shoulders. Point your toes in an outward direction. Just like the “back-lunge”, remember to keep your chest out and your abs tight. You can use a barbell or extra weight for your arms as well. Using both of your hands, you can hold the dumbbells behind your back. Then try to lower yourself. Leaning forward or not going down too deep will make you lose the effect of the workout. Be sure to maintain a straight back as you lower yourself. As much as possible, squat until your thighs are parallel to the floor. As you execute this work out, remember to push through using your heels at the same time squeezing your butt and thighs.
The last step is known as the “one leg bench step up”. This glute exercise maybe a bit hard but it certainly is worth the effort. Find a bench and stand in front of it. Make sure that the bench is bolted on the floor so that risk of having injuries or accidents is minimized. Stand in the bench and begin to squat down using your left leg only. Keep in mind to curl your left leg up. Use your arms to pull yourself up back into the bench. Use your hamstrings and glutes to help you get back to the original standing position.
http://askthetrainer.com/combination-exercises-videos.html
Combination exercises work multiple large muscle groups at the same time. They are best for anyone who wants to tone up and get as much work done as possible in every workout.
In order to tone you should learn about your body fat: http://AskTheTrainer.com/all-about-body-fat.html
You can perform this exercise as shown with dual cables set on the bottom of the free motion machine or use a single cable with a triangle bar on a cable cross over machine.
Personal Trainer Mike Behnken, MS, CSCS
http://AskTheTrainer.com
Duration : 0:0:44
The ONLY legs weight training video in the P90x series with a lot of pull-ups for crazy core-back muscles. Needs a bit more glute (butt) moves to really get that area but you’ll be dying during the pull-ups.
Check out my other reviews. Your butt gets blasted in the other workouts (ie: plyometrics & kenpo)
Just my OPINION!!!!
Duration : 0:1:38
Need nice legs for the summer!!
stair step and squats
i wanna run track and need exercises to prepare for it…..i need answers… please please please.
do as much cardio as you can, run walk, jog, jump rope, soccer, anything that requires you to do cardio.
I played soccer for most of my life. My legs aren’t huge, haha, but they tend look a little muscley. I’m looking for a good leg exercise to keep them fit, slim, and nice looking, without being too beefy (yuck) or muscley. Ha, thanks.
Try Squats
Squats
1. In a squat rack, take a barbell off of the rack by placing it squarely on your traps and shoulders (not the neck) and grip the bar comfortably with your hands a little wider than your shoulders.
2. Carefully take a step or 2 back from the rack and get in a comfortable upright stance with your feet shoulder width apart or slightly wider. Your toes should be pointed slightly outward. They should NEVER be pointed inward.
3. Focus your vision on something straight ahead and slightly above you. Do not tilt your head backwards, downwards or to the sides as this will disrupt your balance.
4. Keeping your heels planted firmly on the floor and your back straight at all times, move your butt back and downward as though you were sitting in a chair behind you.
5. When your thighs reach parallel to the floor, return to the starting position by extending your knees and hips and pushing through your heels.
- Your knees should never extend out further than your toes.
- When pushing back up, always push through the heels, not the toes.
- The movement is up and down. There should be no sideways movement of any kind during the squat.
- Keep your back straight and chest up at all times.
- Squats can also be performed using dumbbells.
I haven’t been working out in the gym for over 6 months and I rarely do my regular routine of push ups and crunches and haven’t done them recently. Yet, my ab, glute, and shoulder muscles feel like they’ve been worked. I’m a 19 year old male, and I usually flex my ab muscles at all times of the day. But that doesn’t explain my glutes or shoulders. Could this be why?
No, you probably did something you didn’t realize strained you, especially since you haven’t workout out so long. Even walking up a flight of stairs with a backpack (especially if you rushed or skipped stairs) could do this to your glutes. Also, maybe you picked something up over your head, which could have led to the shoulder problem (maybe you got a bag of cat little down form a shelf for your mom?).
I want to get a six pack, lil more bigger chest and lil more bigger arms. What are some easy work outs at home to get this.
Crunches, oblique turns, planks, leg raises, press ups, bicep curls, tricep throwbacks, arm raises.
Stretch routine for legs. Learn Crossed Legs Stretching Exercise in this free stretch workout and fitness video.
Expert: Maryam Askaar
Bio: Maryam Askaar has been performing, teaching and choreographing across California for more than ten years.
Filmmaker: Louis Nathan
Duration : 0:2:8
Get slim, strong and satisfied with these exercise moves.
Marie Claire Videos:
http://www.marieclaire.com/hair/celebrity/video/?src=syn&mag=mar&dom=youtube&chan=home&link=rel_153
Marie Claire Magazine:
http://www.marieclaire.com/?src=syn&mag=mar&dom=youtube&chan=home&link=rel_154
Subscribe to Marie Claire:
http://subscribe.hearstmags.com/subscribe/splits/marieclaire/mar_sub_nav_link
-
Duration : 0:0:53