Posts Tagged ‘glutes’
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.
This exercise is great for the entire leg, but it really focuses in on the back of the leg and gluteal muscles (butt). There are several different levels of this exercise, so you can pick the one that’s best for you.
It’s recommended that you talk to your doctor before starting to workout. This is basic exercise information for the general public. If you have injuries or other physical limitations, this exercise may not be appropriate.
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To follow Zuzana’s daily home workouts and diet tips visit her fitness blog: http://www.BodyRock.Tv
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To follow Zuzana’s daily home workouts diet tips and travels visit her fitness blog: http://www.BodyRock.Tv
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To follow Zuzana’s daily home workouts and diet tips visit her fitness blog: http://www.BodyRock.Tv
Duration : 0:10:22
To follow Zuzana’s daily home workouts and diet tips visit her fitness blog: http://www.BodyRock.Tv
Duration : 0:8:57
PERSONAL AB FITNESS TRAINER & MOTIVATOR FOR THE HARD WORKING MAN & WOMAN! (New York City)
Hi my name Richard a/k/a 2nd
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When we realized we couldn’t reach our goals by ourselves, we decided to seek out personal trainers, I have spoken with many personal trainers and they’ve told me that they have seen many people start an exercise program only to drop out before they get results. I also have many friends who started training 5 or 6 years ago and are STILL exercising regularly today. Through my many years as an ab fitness Guru, I have found that my results in achieving my fitness goals were not only due to the great efforts and advice of my personal trainers, but rather my inner self motivation which helped me to sculpt my body to where it is today. Trust me it was not easy, but my faith in God, myself and my inner motivation made all the difference. Let me not only be your personal trainer, but your PERSONAL MOTIVATOR as well!
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P.S.
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Richard a/k/a 2ND
Personal Trainer & Ab Fitness Motivator
Cell/Text: (305) 917-5810
sixpackforlife@yahoo.com
www.myspace.com/6packforlife
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LiveOnce.ca
Here are some exercises that really target the glutes and inner thighs. These are a few of my favorites. I find them to be very effective. If you are in the GTA, check out our fitness and pole dance classes at the studio. Visit the website at www.LiveOnce.ca for details. Please always consult a doctor before attempting any new workouts.
Duration : 0:5:50
To follow Zuzana’s daily home workouts, diet tips, and recipes visit her fitness blog: http://www.BodyRock.Tv
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Get a workout at work with our office fitness routine!
Find more fitness videos at http://diet.com/videos or own this video for less than a buck!
Join Sarah from Diet.com as she demonstrates some easy exercise moves you can do while at the office. Learn how to tone your abs, glutes, core, and more right from the comfort of your desk!
Duration : 0:4:49