Exercise 4 your booty?

Guest · Posted: 04/12/05

Hey...
What's a good exercise for your bun's?

DaMan · Guest

Top 10 Butt Exercises

1) Squats
Squats are one of the best exercises you can do for your hips, butt and thighs. There are many different types of squats, including the Chair Squat pictured here. Stand with feet hip-width apart and squat, keeping back straight, abs in and knees behind your toes. Let your butt lightly touch chair and squeeze butt to stand up. Repeat for 2-3 sets of 8-12 reps and add weights for more intensity.

2) Lunge
This lunge will really challenge you since you will use the standing leg for balance. Stand with left foot resting on a paper plate. Bend the right leg while sliding the left foot back into a lunge position, keeping the right knee behind the toe, torso upright and abs in. Slowly slide left foot back to starting position and repeat 8-12 times. Switch legs and repeat on each leg for 2-3 sets.

3) Hip Extension
Feel the burn in your hamstrings and glutes with this exercise. On a step or platform, lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. Squeeze the glutes and hamstrings and straighten the legs until they are level with the hips. Hold for 2-3 seconds, and lower letting toes lightly touch the floor. Repeat for 2-3 sets of 8-12 repetitions

4) Outer Thigh Leg Lift
Note--there is no true 'outer thigh.' When you work your outer thigh, you're actually working your butt! This exercise can be done standing or lying on your side. While standing, simply lift the leg out to the side, a few feet off the floor. Keep hip, knee and foot in line and foot flexed. Repeat 8-12 times on each leg. For more intensity, add a 1-5 pound ankle weight

5) Deadlift
Deadlifts are great for your hamstrings, butt and lower back, but form is critical! Stand with feet hip-width apart, weight in front of thighs. Keeping back flat and abs in, tip forward from the hips and lower your torso until bar hits mid-shin. Squeeze butt to raise back up. Keep the bar close to your legs through the entire movement--don't bend the knees! Do 2-3 sets of 8-12 reps.

6) Hiking
Hiking burns tons of calories because you're typically going up steep mountains and maybe even getting into thin air, which requires lots of energy. Also, walking up an incline automatically gets your glutes more involved and, if you're wearing a backpack, you're really getting a workout. Plus, you get to see nature at its best. A 140-lb person burns about 390 calories in about an hour!

7) Biking
Riding a bike is great for your heart and it also targets almost every muscle in your hips, thighs and butt. On a stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at 100-110 RPM for a calorie-blasting 30 minute workout. You can also try Spinning at the gym or riding outside. Gear up to really work your glutes! A 140-lb person burns 335 calories in 45 minutes.

8 ) Running
Running, like walking is accessible, easy to learn, reduces stress, helps in weight loss, and it makes you feel good. Plus, it really works your butt, especially when you add a few hills to your regular running route. Sprints are another option for folks wanting to both burn more calories and tighten up the old tush. A 140-lb person burns 475 calories during a 45 minute jog.

9) Kickboxing
Kickboxing was a hot item back in the day, but it's still a great workout. Controlled kicks work your hips, thighs and butt while complex combinations that include punches will target your abs to make them stronger. A 140-lb woman will burn up to 500 calories with 45 minutes of kickboxing.

10) Walking
Walking is easy: you can do it anywhere, anytime with no special equipment. There's no learning curve and it's something you can incorporate all day long. If you walk up hills, you can really target your glutes and, if you pick up the intensity, you'll burn some of that extra flab off your buns! A 140-lb person burns about 300 calories an hour during a brisk walk.

Guest · Posted: 04/21/05

Ohhh...nice...I'm gonna look like J-lo....
hahaha

doddy · Guest

man, that was quite an academic lesson. how about sending us a video instead. LOL

Sako na · Posted: 09/02/05

Deadlift will work your butt like none-other.

I have 2 world records and was the first 13-15 year old to deadlift 3 times my bodyweight. I did 3.26 times my body weight.

Anyways, I used to deadlift a lot and it made me get a big butt, I don't like it, now I can't get rid of it!!!

SKIV2002 · Silver Member Joined: 07 May 2005 Posts: 840

SKIV2002 · Silver Member Joined: 07 May 2005 Posts: 840

If you do 2-3 sets of 8-12 reps of Deadlifts, YOU ARE GOING TO MISS YOUR LOWER BACK in the near future! I GUARANTEE THAT! Limit your reps to under 5.

Sako only trained with 2 sets of 3 Heavy repetitions and was able to lift over 3 times his body weight.

Keep the back arched at all times, not flat. I'm not going to go into form, but I will let Sako do so, if he wishes. The person who wrote the above form is PARTIALLY correct.

Your entire body is suppose to be tense, squeezing your butt is not going to get the weight off the floor.

And I suggest you get lessons from a powerlifter or buy the book "Power to the People: Russian Training Secret for Every American" by Pavel Tsatsouline, if you are serious about deadlifting.

Guest · Posted: 11/10/07

Guest · Posted: 02/15/08

Anette · Member Joined: 27 Aug 2007 Posts: 195

I cant be consistent. I'll do it for about 3 days and stop. I wish i can changeeee

Qstr8TwoCA · Bronze Member Joined: 11 Feb 2008 Posts: 405

Its simple set a goal, (i.e. to lose 10 lbs within 6 mnths).

Shrink your stomach by minimizing your daily portions of food, eat more often during the day, maybe 4 or 5 times, dont eat bread, have extra fruit, stay away from diety foods because we all know once youre off your diet, your not going to eat those diety foods for the rest of your life, so lose the weight with the food youre always eating, but with smaller and healthier portions.

If you cut your calorie intake around 2 to 3000 daily, even if you dont work out, you will lose weight.

Keep it simple so you can do it every day, do sit ups at home in the mornings before you shower, or go for a quick jog.

make it fun is another approach, go hiking on weekends, pick a sport and join a team, buy a bike this is prolly the best thing to do, youll build abs and lose weight at the same time.

You can do it, if you want.

Most of all, do it for yourself not for others. There are allot of guys who will talk to girls only if they look a specific way, dont do it for them, do it for yourself and your health...good-luck.

CuTTiE_PaTOoTiE · Posted: 03/11/08

lots and lots of cake and big macs........worked for me j-lo has got nothing on me :-)

Guest · Posted: 03/13/08

Have lots and lots of sex.

Thats a good workout for your butt.

CuTTiE_PaTOoTiE · Posted: 03/19/08