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Want a butt like Beyonce's 

for more information follow the link to http://ruthhammers.wordpress.com

 

 
 
Tags:  toning  all over workouts  routines  body shaping  toning exercises for women  workout programs  surgery 
Views:  61
Published:  January 24, 2012
 
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Slide 1: ==== ==== for more info follow the link below http://peerfly.com/x/0/1835/67291/ ==== ==== If you had to choose a way to get the body you wanted how many of you would choose to go under the knife and how many would prefer to go down the route of exercise and proper nutrition. If surgery is your route, get saving. If exercise is your choice then I can definitely help you target and improve those trouble spots and stubborn areas, just keep reading to find out some simple exercises to improve your butt. One of the most popular questions I get asked by my clients is how to improve the appearance of the butt and reduce cellulite. This is a twofold problem which I will deal with in two parts. This article will show you a 12 week program guaranteed to give you a firmer, smaller, trimmer bottom. Stick with my plan and you're not only going to look great but will begin to feel great too. You are going to exercise every other day, you won't need any equipment just 20 - 30 minutes of your time each day. Consistency is the key, don't expect results immediately, exercise doesn't work that way you need to make small changes over a period of time. Day one - this is your fat burning day, you're going to walk today, it's cheap, effective and everyone can do it. Choose a route that takes you about 20 minutes to do. It can include some slight hills but shouldn't be too challenging at first. I want you to walk a little harder than you would normally do, you should be a little sweaty and slightly out of breathe by the time you finish. Remember don't walk in quiet areas on your own, choose well lit or populated areas. Day three - Here goes for your first toning workout. I am going to give you five exercises which you should do in the order I list them. #1 Start by doing stair climbing for 5 minutes as a warm up to pump the blood in to the legs and buttocks, warming the muscles, then perform each of the exercises 20 times, then go on to the next: #2 Plie squats - stand with your feet about one and a half times shoulder width apart with your toes pointing outwards. Start bending at the knees as though you were sitting down on a chair, keeping your shoulders back and your stomach held in tight, push up to standing. #3 Seated burns - This is a great exercise for shaping the lower buttock area. Find a suitable patch of wall and stand with your back flat against it. Keeping your stomach muscles pulled in tight slowly lower yourself down the wall until your knees are at right angles. Hold this position for 30 seconds, do this once. #4 Lunges - The lunge is one of my favourite exercises. It tones and shapes the front, back, inner and outer thighs as well as firming the buttocks. A real must if you want firm toned legs and tight
Slide 2: buttocks. Perform alternate legs or one leg at a time. Stand with feet hip width apart, stomach pulled in, chest out and arms relaxed down by your sides or on hips for balance. Slowly and under control step forwards making sure your knees travel in line with but not in advance of your toes. Try to imagine you are walking on two parallel lines, lifting your back heel off the floor. Breathe in and continue to keep that stomach pulled in tight and back straight. Continue lowering until your back knee is about an inch off the floor and both legs form approximately 90-degree angles. You should feel a stretch across the front thigh. Begin the push by generating power through the leading leg as you begin to straighten both legs. continue pushing up to straight legs using predominantly the front thigh muscles, don't twist those shoulders and breathe out as you push up. return your feet to hips width distance apart and stabilise your body keeping shoulders back and stomach pulled in, it is really important to keep those core muscles (stomach and lower back) pulled in as tightly as possible. #5 Lying Donkey kicks - This exercise 'lifts' your bottom by concentrating the work on the upper part of it. Make sure your hips are pinned to the floor to stop yourself rolling around. Lie on your tummy, with your forehead resting on your hands. Raise one leg so your knee forms a right angle. Squeezing your buttocks, and pushing the sole of your foot up towards the ceiling, lift your leg up as high as feels comfortable. Slowly lower your leg to the start position. Keep your hips flat on the floor throughout. Repeat this movement 20 times and then switch legs and repeat. Day Five - Repeat day one but push yourself slightly harder today. You can do this by either walking faster, including more hill work or increasing the walk by 5 minutes. Day Seven - Repeat day three but this time complete the workout twice but don't forget to do the exercises correctly. Sloppy technique leads to sloppy thighs and buttocks. Good luck and remember consistency is the key. Do you want to lose weight fast? If so this 4 week diet could be the easiest way you've found to get in to shape quickly. Go here now to discover why you've been getting it wrong for all these years - 4 Week Diet You'll discover why YOU are a victim of the diet industry and finally find out how to take control of your weight, not only for the next 4 weeks, but for the rest of your life - http://www.4weekdiet.com Article Source: http://EzineArticles.com/?expert=Jago_Holmes
Slide 3: ==== ==== for more info follow the link below http://peerfly.com/x/0/1835/67291/ ==== ====

   
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