Looking for A BUTT BUSTING Workout?

 

Having trouble toning up those problem areas? Yes, We am talking about the butt, legs, and thighs.

Are you finding that no matter what you do, you are still not toning up?

Maybe you are gaining extra amounts of bulk in these areas.

Either way, We want to provide some simple exercises that can help you. You don't need a fancy gym or a lot of time to do these exercises, you just have to take the time to do them properly and actually want to get toned. Ready?

Before you get started, remember to use controlled motions and begin slowly until you are able to maintain the proper form.

Also, please remember that sports nutrition supplements are definitely made to speed up your results; therefore we recommend taking the following supplements during your journey for a tighter butt and slimmer hips:

Jet Fuel Pyro Or Lipo 6 Black For Her...These work great for fat burning

OxyElite Pro If you are looking for Appetite Suppression, Oxyelite Pro is The Best in the Business

Lipidex Or Olympian Labs CLA...These supplements will help mobilize Stubborn Fat!

Launch Full Impactis a Great Pre-Workout for Women!

American Way Whey Protein Or Lean Dessert are Our Best Selling Proteins to Support Lean Muscle in Your Body!

FIRST OFF – ALWAYS DO THE FOLLOWING!!

 

• Warm up with 5-8 minutes of stretching
• After exercise complete a cool down stretch
• Keep yourself hydrated

The Dumbbell Lunge:

What you will need:

- You can use two light weight dumbbells (2-5lbs) or any two objects of equal weight that you can easily grasp and maintain in a controlled motion ( I use empty milk bottles partially filled with water!)

Stand with a weight in each hand held at your sides with your feet at about shoulder length apart. Bend your knees slightly.

Take one stride forward making sure to land on your heel followed by the front of your foot. Slowly continue the downward motion until the knee of your back leg has almost touched the floor. Do not extend past a 90 degree angle with your front knee as doing so may lead to excess strain and possible injury.

Return to your starting position and then repeat this motion with the opposite leg.

Be sure to keep your upper body upright when you are doing a lunge. Your front knee should point and be lined up in the same direction as your foot when you complete this motion.

If you want to focus more on your quads you can shorten your lunge motion.If you want to key in more on your rear end you can simply extend your lunge motion.

Start off by perfecting the motion and see how many repetitions you can get in. Start out slow until you get comfortable and gradually increase the amount until you really begin to show results in your buns and quads!

Bridge:

This is a core exercise that really works the abs, lower back and the rear end.

If you have a mat, go ahead and lay it down on an area of the floor where you have enough room to lay down and fully extend your entire body.

Lay down flat on your back with your palms facing downward by your side.

Now bend and bring your knees towards you while keeping your feet flat on the floor.Keep your butt muscles and abs tight while tucking your hips and slowly begin elevating it one section at a time.

Imagine you are pulling your naval region towards your spine. You are trying to form a straight line between your knees to your shoulders. At the highest point of this exercise your heels should be flat and directly under your knees. Keep your core and butt tight while you are doing this and hold the position for as long as you feel comfortable. When beginning it is more important to complete the motion properly rather that hold an improper stretch.

Work your way up until you build up your strength and try to create the straight line from your shoulders to knees bridge position for about 30 seconds Slowly lower your spine while clenching your glutes until you feel it make contact with the floor. Take a brief pause and repeat.Start off with 5-10 repetitions until you get familiar enough to build your capacity.

The next one is specifically for your outer thigh and glutes

Lying Abduction:

Don't worry, this is not what it sounds like.

Pull out your mat again if you have one.

Lie on your side with your legs fully extended with your legs stacked on top of each other. Place your arm under your head as a cushion while your upper arm rests on your hip. Your head should be in line with your spine and your hips and shoulders should be lined up vertically with the floor.

Lift your upper leg just about an inch from your lower leg and hold it there. Be aware to keep your toes pointed forward and not up. Slowly raise your leg until your feel your hips begin to tilt up or you feel tension in your lower back or side abs. A lot of people try and raise their legs too high. If you extend past 45 degree you are going to be working a different muscle group.

Lower your top leg slowly until you reach one inch from your lower leg. Don't let them touch!Do as many repetitions as you feel comfortable with in the beginning. After you are done with one side, roll over and repeat the exercise with the other leg.

Exercise tips and instructions:

For Beginners: Do one set of 8-12 repetitions of each exercise with light weight or no weight 2-3 times a week, with at least one day of rest between workouts

For Intermediates: Do 1-2 sets of 8-12 repetitions of each exercise using light-medium weights, 2-3 times a week with at least one day of rest between workouts.

For Advanced: Do 2-3 sets of 8-12 repetitions of each exercise, using enough weight that you can ONLY complete the desired number of steps, 2-3 times a week with at least one day of rest between workouts.



Disclaimer Strenuous physical exercise can be a dangerous activity. There are inherent risks in any physical activity; intense fitness training is no exception. We wish our members, and viewers to exercise and train safely within the boundaries of their own capabilities.

Involvement in dangerous sports and related activities carries a significant risk of damage to property, personal injury or death. You participate at your own risk. The publishers of SupplementsToGo.com recommend the use of professional instruction before entering into any sports or physical activity. You should become knowledgeable about the risks involved and assume personal responsibility for your actions. The information contained within SupplementsToGo.com may or may not be accurate and is open to interpretation. Opinions concerning the technical difficulties, fitness requirements, safety, and ratings, are subjective and may differ from yours or others opinion, therefore be warned that you must exercise your own judgment as to the difficulty and your ability to safely protect yourself from the inherent risks and dangers. Do not use the information provided on this site unless you are a skilled and experienced sports person who understands and accepts the risks of participating in dangerous sports and exercise activities.