Archive for the ‘glutes work outs’ Category
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.
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.
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Reduce, lift, and shape your booty
Leandro’s proven TriAngle Training method works all three major muscles of the buttocks from multiple angles to reduce your hips and saddlebag area, slim your thighs, and lift your butt without bulking up your thighs. You can even customize the workout plan to turn your current shape into the one you’ve always wanted.
Enjoy all this . . .
5 Booty-blasting workouts
* BUM BUM: Leandro’s signature workout (named after the Brazilian slang for “butt” and pronounced “boom-boom”) combines fat-blasting cardio with the best lower-body sculpting moves you’ve ever tried. (35 min.)
* HIGH & TIGHT: Focus on all those stubborn trouble zones: the hips, glutes, and saddlebags. Leandro uses his secret weapons—the Booty Resistance Band and ankle weights—to lift your butt to new heights. (35 min.)
* SCULPT: In this video, Leandro takes you through a total-body workout with a sexy Brazilian twist, to sculpt your entire body while focusing on your glutes. Look like a sexy supermodel—lean and toned, without the bulk. (50 min.)
* CARDIO AXE: Feel like you’re dancing in the streets of Brazil with Leandro’s signature axe (pronounced “ah-shay”), a fat-burning, cardio-blasting, dance-based workout that delivers all-over slimming results fast. (30 min.)
* TUMMY TUCK: Leandro’s surefire way to get flat, sexy abs in just 15 minutes. (15 min.)
Tools to help you shape your booty
BOOTY MAKEOVER GUIDE
This booklet includes the Booty Blueprint to help you determine your current shape and the Booty Makeover Calendars customized to your particular shape so you know which workout program to follow to achieve your desired shape.
FAT-BURNING FOOD GUIDE
This easy-to-follow meal plan was created by a nutritionist and is filled with mouth-watering, Brazilian-inspired recipes that will help you slim down without sacrificing flavor.
BOOTY BASICS
In this introductory video, Leandro shares his TriAngle Training secret, signature moves, and tips on proper form to help you get the most out of the program.
TRIANGLE TRAINING WORKOUT CARDS
These cards contain step-by-step instructions on Leandro’s signature moves. Take them with you to create your own workout-on-the-go.
MEASUREMENT TRACKER CARD AND TAPE MEASURE
Watch the inches melt away as your entire body transforms.
PENCIL
See if you pass the pencil test before you start the program. Test again every 30 days, and watch your butt lift.
Plus, added bonuses
6-DAY SUPERMODEL SLIMDOWN
Jumpstart your booty transformation with the same 6-day SlimDown plan used by Leandro’s supermodel clients before a photo shoot.
BOOTY RESISTANCE BAND
This latex band, Leandro’s secret weapon, gives an extra boost of lower-body resistance to sculpt those hard-to-reach areas. It will bring you even faster results.
BUM BUM RAPIDO
This extra bonus workout is the express version of Leandro’s signature workout, “Bum Bum,” for when you’re short on time.
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Do wearing high heel shoes work out your thighs & calves?
I have noticed that all the ladies at my job that wear high heels more than once or twice a week have great legs/glutes. Is this an exercise that us girlies dont realize we’re doing? I know it takes a minute or two to position your self correctly when walking in them….
I think you might have something. All the women I know that were high heels have great calf’s, legs and gluts. Put on a pair and look at the back of your legs the muscles come out.
I know going to the gym or exercising at home is the best but if it helps then why not, just make sure the heel is not to high that you hurt yourself in them
Work your butt off! Coach Nicole of SparkPeople.com leads you through a short (5 minute) exercise routine that will help you tone up your booty.
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so i wanna lose my belly fat ,,, heres a picture of my stomache:
http://s574.photobucket.com/albums/ss182/rockinsam2995/?action=view¤t=me014.jpg
and well i wanted to lose it so my 6 pack would show, and i would like to increase my biceps, and work on my glutes
but i dont know what kinda exercises to do for all of these, and how many times a day and so on and so forth so if u could help that would be awesome!
thanks
buy P90X….works for me..we have about the same body type
I’ve been really wanting to get back into running, but I just can’t get back into it. SO what are some ways that will get me motivated. Also what are some good work outs to shape the glutes?
Try joining a local team or just another friend who might want to try running (or get back into it) as well. When you have someone else there for you, you have more motivation to run and it makes motivation come easier. Good luck!
I do one-legged squats ( also called pistols) and I hold on to something such as the door frame in order to make it easier. I used to do it without holding onto anything but falling over started to really piss me off. I am assuming that assisting myself would eliminate the use of core muscles. So what does an assisted one-legged squat work out? Would it just work out the glutes, the quads, and the hamstrings?
It isolates your quads just like concentration curls to the biceps.
want to make my glutes bigger and add some muscle to the rest of my legs..but dont know how often and how much i should work out the legs…twice a week? 3 times a week? And if so should i separate muscles…and how long, 1 hour? or 30min?
well first of all, running really strengthened my legs, and getting them stronger without running, all you really have to do is go to a weight room and do two sets of leg exercise (leg extension, hammer leg press, leg curl) once you can do two sets of 12 with a short break inbeween each workout, you can add more weight
http://www.myosource.com/tonefirm.htm
The kinetic Bands offer a great way to multi task and get in a workout at home or the office. You can wear them while you do housework, watch TV, work on the computer or for better results while you work out. Our Trim and Tone Zone program has been very successful in helping women work their thighs hips abs ham strings glutes and cardio all while wearing the Kinetic Bands during their normal workout routine.
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Since these two exercises require the glutes and quadriceps as major muscles, would you overtrain them if you did squats and deadlifts in the same work out?
It is a good thing to train your legs with squats and dead lifts in the same workout session. You should be grouping muscles that normally work together into the same workout (chest shoulder tricep, legs, and back and bicep). This is great because it decreases the number of times your need to workout, decreases your workout time, and increases your muscle fatigues. This is because when you are working one muscle group, you will also be working other groups in that area. The point of working out is to fully exhaust your muscles as much as possible and as quickly as possible so you can get out of the gym and start resting that group for the next time you will stress them. If you worked out that group on two different days they would still be recouping from the first time you stressed them and thus wouldn’t be prepared for the other exercise (overtraining by not allowing enough rest in between for your muscles to heal). Remember that building muscle requires proper rest for your muscles.
I suggest you group your squats and dead lifts together along with super-sets of leg extensions and hamstring curls to really work those muscles. Also always remember to have good form, especially when you are performing squats and dead lifts.
Good Luck