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.
Learn how exercise can be used for treating restless legs syndromes as well as some easy exercises you can do at home with expert medical advice in this free health care video clip.
Expert: Dr. Susan Jewell
Bio: Dr. Susan Jewell is a trained doctor and scientist in clinical research medicine, as well as a stem cell scientist in oncology and AIDS/HIV.
Filmmaker: Nili Nathan
Duration : 0:2:34
Essential Hip Mobility Movements / How to Warm-up for Lower Body Workouts / Feel Better, Move Better
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ORIGINAL POST
http://www.dieselcrew.com/essential-hip-mobility-movements-how-to-warm-up/
Essential Hip Mobility
Demonstrated in this video:
Glute Stretch into Cossack
Wall Squats
Hip Flexor Stretch (Back Leg Elevated)
Hip Flexor / Quad Stretch
Hip Flexor Stretch and Reach
Bulgarian Split Squats
Striders into Rotational Lunges
Striders into Seated Glute Stretch
Fire Hydrants
Downward Dog into Quad Squat
Cobra into Dynamic Plough
Dynamic Adductors – Level 1 (Narrow)
Dynamic Adductors – Level 2 (Wide)
Dynamic Adductors – Level 3 (Horizontal Squat)
ORIGINAL POST
http://www.dieselcrew.com/essential-hip-mobility-movements-how-to-warm-up/
Complete Muscle Building System
http://www.acceleratedmusculardevelopment.com
Innovative Strength Training Solutions
http://www.dieselcrew.com
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Duration : 0:8:41
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Duration : 0:4:44
I’ve taken notice that nearly all cheerleaders have amazing-tight-fit legs. Thighs, calves, butt and all. I joined track to get fit and I’ve always thought about joining cheer to get in shape and to develop firm legs.
What are some routines or exercises that you guys do to give your legs a good conditioning?
First of all im not a cheerleader, but im a gymnast, and my club does do alot of training with cheerleaders and a few things i have noticed to be core parts of their workout are…
1) Standing squats – performed by placing your arms out in front of your, bending your knees down almost to a 90 degree angle, trying to keep your back straight and your chest up, holding for 3-5 seconds, then rising back up (to get the best benifit out of this exercise try and keep you buttocks tensed the whole time). This exercise hits your buttocks and your upper-leg.
2) If your have access to a big gym ball, place it on a wall and lean against it with your back. then repeat the previous exercise, but leaning against the ball. This exercise hits your upperleg and especially your buttocks.
3)Hipe Flexors – This exercise is best performed if you can hold on to somethging for balance like a chair or table edge etc. Standing up straight, point you toe and lift your leg (keeping it straight and flexed) out to your side raise it as high as you can, try and hold it for 3-5 seconds (this may be a hard one) then lower back down. Repeat for other leg. This exercise hits your Buttocks, your whole leg as well as your hips.
4) Scissor Kicks – This exercise is performed laying on your back. Raise your legs to a comfortable height off the ground, then raise one up, the other down so they are about 30cm (a foot) apart, then alternate them back and forth like scissor blades, one up one down. (the key to this one is speed and rythm, try to go relatively fast and keep in a rythm, but make sure you keep the movement controlled for the best results). This exercise hits your whole leg, your hip flexors and your lower abs.
5) Tick tocks – This exercise is performed by lying on your back, legs and feet together, legs out straight, arms straight out (think of jesus on the cross) on either side of you, palms of your hands on the floor for stability. Raise your straight legs (always keeping them together) straight up in the air so they make a 90 degree angle with your body (like you were sitting with your legs out straight and some one pushed you onto your back). Now lower your legs first to your right side, letting your right ankle touch the floor then raise them back up, then lower to your left side etc. The key to this exercise is control and doing it slowely, the slower you go the faster you will see results. This exersice hist your hips, whole legs, your buttocks, your lower abs and your obliques – this ones the killer.
I hope those exercises help, they are the core parts of both our and the girls we train with lower body workout. But dont forget you can do other activities like runnng, skipping, cycling and swimming.
And always remember to have fun 
I’m not sure what’s wrong with my knee; but I did get it checked out and I did get an x-ray (but my doctor never contacted me). I hurt my knee in a snowboarding accident in December of 2008. At first I couldn’t feel my leg and foot, and when I got up I felt a big "pop" in my knee, and I started to limp (badly) when I walked for a few weeks. It’s okay now but my knee starts to hurt when I run/jog, jump, and when I do squats.
So is there any good alternatives for leg muscle work outs? I usually do squats and lunges, but my knee doesn’t allow me to do it properly and it starts to hurt. I’ve gained so much weight and my legs look horrible! I need to build muscle on my legs again, please help.
Thank you,
Or can I wear a knee brace when I go on a jog or when I do squats?
I miss jogging so. . .
You kick in a pool like there is no tomorrow. If you can’t point your toes so that the kick moves you properly, you wear fins to stretch the feet and make the kick effective. Squats, running, and jumping are no nos for someone who has had such an injury. You have to adapt to something that no longer stresses it. For example, swimming, cycling, or rowing. Knee brace has to be tight to be effective. Skin abrasion occurs every time you use a knee brace. Not worth it to use it to run, jump, or do squats. Banging your head against the wall would do more good.
I have cellulite and very little muscle in that region. I want to know a fast way to get rid of it, no matter how often ihave to work out!
thank you so much!
Ummm maybe you should work out a bit harder! Maybe during work since you seem to have alot of free time on your hands! Oh & maybe get some cream & rub it in the area of interest! Go for it girl, you’re a winner!!!!
Ok, I’ve been doing ab and glutes (butt) exercises using my ab ball.
I understand that with strength training you should give your muscles a rest every other day so they can actually grow.
However, I’ve been told that I can work out my abs everyday because ab muscles are used all the time and can withstand stringent exercise. Does the same apply to the glutes? Can I work out my butt everyday, or should I jsut do it every other day? PS: I’m not using weights for my glutes, I just do squats and lunges without weights and use my ball for resistance and structure.
Thanks.
I’ve read many books about this matter and have gone through extensive personal training. Whom ever told you that you can work your abs everyday is wrong. You can work any muscle any day but the reason for the break is, like you said, give your muscles a chance to repair the microscopic tears you produced from working out. Taking a day off gives you better results.
The evidence of, "ab muscles are used all the time" is rather ignorant because you use every muscle all the time. You use your biceps every time you move your arm and your triceps to counter that movement. You use you calf, thigh, and buttox everytime you walk. I don’t mean to rain on your parade but that is a faulty theory. To achieve the best looking results on your body, you need to do the muscle building excersises 4 days a week and cardio fat burning 3 days a week to burn of the fat over the muscles. Good luck!
ok here s the thing,i study medicine and there is not a lot of time for work out so if you can please give me few ideas of home work out that doesnt need a lot of time to perform,so as to preserve my body figure.
thnx!
ok nati, gud morning
well u know one thing (TQM) Time Quality Management.
please to know that u r a student of Medicine.and medical wants a lot of time.but if you are sincere than i am telling you one thing that is an Ordinary person feels that he has no time for work out for our fitness but a Professional person feels that he has 24 hour in a day.so i would like to say that manage your time.bcoz you are a girl and that is important to you maintain your figure.bcoz Health is wealth and every thing which we dont know.ok
thanking you
Sikander azam
Inner thighs can be worked a variety of ways with a Thigh Master. Find out how to strengthen inner thighs using a Thigh Master with expert tips from a fitness instructor in this free workout video.
Expert: Andrea Zavislak
Bio: Andrea Zavislak has been a fitness instructor for more than three years. She teaches at various clubs in the Phoenix, Ariz. area, including YMCA, LA Fitness, 24 Hour Fitness, and a sports club.
Filmmaker: Dustin Daniels
Duration : 0:1:28