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3 Lower Body Exercises to Pump up the Booty  

June 26, 2011 By

Lower Body Exercises for a small midsection

Article by Mandy Gibbons
Everyone is concerned about the size, shape and firmness of their backside. You can call it your booty, behind, rear end, or butt, whatever you choose. Pumping up the booty is important to looking great in those stretched tight skinny jeans, booty shorts, and of course that bathing suit. That’s where the following three lower body exercises come into the picture.1. LungesThis is one of the best lower body exercises because it really focuses on toning and firming up the rear end. It is best to do walking lunges, but static lunges can be effective if you don’t have the room. Static lunges with weights are great for creating more muscle mass. Walking lunges. Make sure to hold your core muscles tight as you bring one leg out in front of your body and dip the back knee down toward the ground.If you do walking lunges you will come up from the lunge position and swing the back leg out in front of the body to lunge down again. It is like a walking motion but with very large steps and a dip down between leg transfers.If you are looking for ways to work the booty in less time, this is one of the best lower body exercises to perform during a cardio interval workout. You can stop and do some walking lunges while jogging, walking on the treadmill or on the exercise bike etc. If you’re doing interval training don’t forget to include upper body exercises as well.

You can also do backward or reverse lunges to hit the buttocks from another angle, lunges are one of the more versatile lower body exercises.2. Step Ups

Standing in front of your step or bench, start with your right foot first stepping up onto the step or bench, bringing your left foot up behind you, making sure that both of your feet are securely on the bench at the top of the movement.

Now lower your right foot down again, followed by your left foot. Now swap feet starting with your left foot up first, followed by your right foot and so on. Alternating from one leg to the other.

Don’t stomp your feet when stepping up and down. Keep it soft and control your movement up and down, don’t just let yourself drop back down to the floor.

You can either step up onto the step or bench and lower yourself down, making sure that it’s extremely stable and not going to topple over, or start at the top and lower yourself down and then step back up again.

3. Squats

This is another one of the more versatile lower body exercises. You can do a simple squat motion with your legs positioned about shoulder width apart and your arms at your sides. Squat down, like you’re going to sit, pushing your butt out behind you so your body weight is on your heels, not your toes. Come back up, pulling the buttocks in and squeezing before going back down.You can also do many different modifications of the squat to target your butt in different ways while toning the other muscles of the lower body as well. Try squatting with your legs together, very wide apart (sumo squats), and then try small squats with one leg lifted from the floor. You can also do pulses where you stay down at the bottom of the motion and slightly pulse up and down for a few counts before returning to full movement.All of these lower body exercises can be performed wherever and whenever you choose. Just focus on good posture and stabilizing the body from your core. Correct technique will help prevent injuries and assist with an effective workout.

About the Author

Mandy GibbonsVirtual Fitness Trainer.comFor free access to VFT’s Ultimate Lower Body Webinar about lower body exercises visit Virtual Fitness Trainer.com.

 

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Exercising at Home: Using your Body Weight   

June 26, 2011 By

Many people exercise at home without professional assistance, and this is often because a subscription to the gym is too expensive. Others prefer the privacy of exercising in their own home. With discipline and patience, at home exercises can be very successful.

When you’re exercising at home, you don’t have to spend money on expensive equipment. There are many exercises that use your body weight, and if you start with small steps, you will develop a healthier body With a little effort in the home, you can effectively do something for your health. And the excuse that you don’t have time to go to the gym no longer applies!

Bodyweight exercises are easy at home

The best exercise for the entire body and muscles is the push-up. For the best results, it must be performed correctly with a straight back. Start by using your knees, before progressing to pushups from the toes. Your starting position should be the ground, so the first thing you do so rise from the floor. Slowly and smoothly drop to the ground, and then push up again using your body weight. Many professionals perform pushups on the fists rather than the hands as the exercise is more effective.

The most effective exercises for the gluteus and thigh muscles are the well-known knee bends. Bend your knees and go into a crouch until your thighs are parallel to the ground. Don’t go any lower than this to avoid damage to your knees. You can also consider wearing a backpack with some weight in it – a book is always handy. Keep your arms outstretched, your body firm and your legs shoulder wide. Perform the exercise slowly and evenly.

You can use your body weight to increase your back muscles. Lie on the ground and place your feet under the sofa (or similar piece of stable furniture). Place your hands behind your head, with your elbow facing outwards. Slowly lift your body up and down.

The abdominal muscles don’t get missed either. Lie on your back with your feet under the sofa. Place your arms on your chest, and bend your knees. Slowly lift your body up and down to work the abdominals.

Jumping rope might be seen as a children’s activity, but it’s a great way to workout inside or outside the home. Gradually increase the length of time you perform this exercise to maintain a healthy heart and overall body fitness.

You don’t need to purchase an expensive step machine to complete step aerobics. Use a stable crate or similar piece of equipment you have around the house. Step aerobics are great for the legs and stomach. As you progress with this exercise, you can increase the height of the crate you use.

Remember also that walking is also one of the best exercises you can complete for overall body health.

The desire to build your muscles, increase overall body toning and have an athletic body is probably in all of us. With a little effort in the home, you can effectively do something for your health.

About the Author

Many people exercise at home without professional assistance, and this is often because a subscription to the gym is too expensive. Others prefer the privacy of exercising in their own home. With discipline and patience, at home exercises can be very successful.

 

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Effective Body Core Conditioning Tactics

June 26, 2011 By

You rely on your body to get get out of bed, to lift your children, to perform your job and to take you places everyday. If you appreciate what your body does for you, you will provide it with nutritious food, hydrate with water and be sure to add some activity into your day.

While our limbs provide mobility, reach and strength it is our body core that provides the basis of each movement. Sedentary lives can cause our body core muscles to weaken and become subject to strain or injury. Even if you workout or participate in sports you may not be working the body core muscles you rely on to perform.

What is your body’s “Core”?

Your body core is the midsection of your body, from your groin to your shoulders. The core includes the pelvis, abs, back and chest muscles. It is this core that offers stability, balance and flexibility. Every movement you make originates in the core – whether you are reaching for your toothbrush or running a marathon. If the core is not properly conditioned it will limit your physical abilities.

muscles must respond to maintain balance. The exercises are gentle on the body but are intense and beginners will quickly ‘feel’ the muscles being used. Proper alignment is key so having a trainer to check your position will help identify the safest and most effective way to perform an exercise.

Body core exercises often imitate moves that we employ in daily life or sports and thus train the body to rely on the core and reduce the strain we put on our limbs. Two popular forms of exercise that develop core body strength are Pilates and the Swiss ball.

Pilates uses the body as its own form of resistance. Learning to breath properly and perform slow, controlled movements allows a person to isolate and strengthen core muscles.

The Swiss ball (also known as a Fitness ball) is an easy and fun way to strengthen the body core. While there are many exercises that can be performed with the Swiss ball, simply sitting on it will create the instability needed to engage the core muscles to maintain balance.

Good core strength is important at every age and fitness level. Whatever your goals, find a way to incorporate body core conditioning into your routine to reduce fatigue, avoid muscle strain and improve your strength and mobility.

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Using Core Workouts to Tone and Shape Your Body

June 24, 2011 By

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Have you ever found yourself committed to a routine, and things go great in the beginning but then your body stops responding as it did in the beginning? This is your body hitting its plateau. This happens with any workout.4883555197 4de79587ce Using Core Workouts to Tone and Shape Your Body

Many women wonder why they don’t see the results they want.

To see the changes you need to create a new stimulus to your muscles, can be done in several ways. First, it will look at a weight that you are using. If weight is not challenging enough when you lift then add weights.

Many women are afraid to lift weights because the think they will bulk up, but in reality this won’t happen, lifting weights is the only thing that will help you tone and stay fit. rule of thumb is to make the final reps (a number which you do) challenging.

Women ask how many repetitions should I do? Well, if you are working on building lean muscle then move heavy weight with less Reps. it can be anywhere between 4-8 Reps. If you are trying to build more stamina, then use lighter weights and do 10-15 reps.

Adding time to your program, can improve your results. If your weight training sessions last 30 minutes, then go up to 45 minutes .This will burn more calories and body fat. this small trick does not only impose the body to burn more fat, but it can also help you build endurance.

Boot camp style practice includes setting up different stations and moving quickly from one to station to another. Jump rope for 5 minutes move to step ups, then push-ups, and from there to another station for 30-60 seconds and repeat. you can add a variety of exercises to make it fun, challenging, and of course to burn fat.

When you do a variety of different exercises, you can find your body getting leaner and will have more fun with your workouts.

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