Women's Fitness: How To Achieve A Bigger Butt !
It's important to get your blood flowing with ten minutes of cardio prior to lifting. There's a few ways to achieve this;
Treadmill: Running is the quickest way to to get you heart pumping. If you're a beginner, I recommend walking on an incline your first few gym visits.
Elliptical: Using the elliptical is a butt plumping excercise within itself as well as a great cardio workout.
Bike: Great for cardio, also doubles as a great butt exercise when you add resistance and pedal standing up.
Stairmaster: This is another great butt lifter, make sure to let go of the bars and poke out your butt out slightly to make your muscles do the work.
Tips: Cardio can be the hardest part of the workout if you're a beginner. By making a playlist of songs that get you hype, it will help get you through this much easier! Be sure to breathe in through nose and out through mouth to keep head cool.
Each leg day choose three of the following exercises, do three sets of ten reps (totaling 30 reps of each exercise), gradually working your way up to doing them all each leg day.
Squats: Beginners typically use dumbbells, 10 lbs in each hand placed on each shoulder. Feet should be slightly wider than shoulder length apart, squat is completed by dropping butt down to the height level with the knees then back up and repeating. As you increase the weight passed 50 lbs move onto barbells.
Deadlifts: Deadlifts are accomplished by reaching down like your touching your toes, bending at the waste to grab the barbell and pulling it up to your waste then back down to the ground and repeating.
Lunges: After picking your ideal weight in dumbbells, hold them letting your arms hang down by your hips. While standing strait up with your feet together, kick your right leg directly in front of you, then allow your right knee to bend into 90 degree angle as your left knee bends and touches the ground, also into a 90 degree angle. Complete ten reps then alternate legs after each set.
Leg Raises: Start face down with hands and knees on a mat, with right leg in a 90 degree angle raise it till the bottom of your shoe is level with your head, then begin to kick leg strait up towards the roof focusing on keeping the bottom of the shoe parallel with the roof. Complete ten reps then alternate legs after each set. Ankle weights can be added as you advance.
Kickbacks: Kickbacks are merely back kicks. Standing in a defensive position (feet slightly separated, hands balled into fists and level with shoulders) kick feet strait out behind you while focusing on keeping butt firm. Complete ten reps then alternate legs after each set. Ankle weights can be added as you advance.
Tips: It's important to stretch before and after each workout to avoid injury! Also breathing in through nose and out through mouth during every phase of the workout is important as it keeps the brain cool and prevents overheating. I recommend taking whey protein 30 minutes prior to and post workout to maximize results.
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