2006-10-12 14:41:43 · 13 answers · asked by tiff 5 in Health ➔ Diet & Fitness
Make sure when doing these your knees don't go past the middle of your feet and all the weight is pressed in the back of your heels. Keep your abs tight and your hands on your waist/hips..keep a FLAT BACK..NEVER ARCH.
Squats girl! You should do 15-30 minutes of squats a day. When squating and coming back up..push your hips forward forcing you to squeeze your bum! Tones up your legs & bum of course!
Lay on your back with your knees prepared as if you were going to do crunches..press your hands at your sides with your fingertips towards your toes..push into the ground and lift (squeeze) your glutes and your hips to the ceiling as high as you can. Do about 3 sets of 6-12 of these a day after your squat work-out.
You can also do squats to where you squat down, come back up (squeezing your glutes), then squat back down and push one of your legs behind you squeezing your glutes to keep control. You should do 3 sets of 4..going from behind you, to going to your diagnol back, to pushing beside you (not kicking), to going pushing forward. So when I say three sets of 4..that's four sets behind you etc; not 4 sets behind you on each leg (would be considered 3 sets of 8) get it?
Has done wonders for me..and it keeps your bum toned and firm. Do all these excercises together..or you can spread them out throught the days..but you get effects faster when you do all excercises in one day.
Also, for everyday things..you can simply just squeeze your glutes together..do about 20 a day..may it be at work/school/or play..(or even on a date) you can squeeze them sitting down or standing..nobody will know :)
-Nab & Amb
2006-10-12 14:56:24 · answer #1 · answered by think_tink86 2 · 1⤊ 0⤋
Here is what you need to do, if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Here what that will do for you, your metabolism will increase (i.e. Loose weight) and you will have more engry. If you go on a diet and eat less, your metabolism will slow down and store to fat. That is why diets dont work. Only the size of your fist, carbs (examples:baked potato, pasta, oatmeal, beans, corn, melon, apples, fat free yogurt, whole wheat breads)in one and protien (examples:chicken breast, swordfish, shrimp, turkey breast) in the other. You can also eat vegetables and salads with any meal, they dont have none or little fat). 30min cardo exercise every day. Any of these(examples: walking, jogging, swimming,running, biking, ect), Monday cardo, tues upper body (arms: curls, tricep extensions,pull ups, front press)(abdominals: leg pull crunch, leg raises), (chest: bench press, butterfly, pullover)(shoulders: front press, arm pullover, cross county skier machine)(back:seated row, lat pull downs, back extension)(YOU DONT HAVE TO DO IN ONE DAY, mix it up) wed cardo, thurs lower body (legs: leg pull,leg press, squats, lounges) fri cardo, sat upper. Sunday eat anything you want and dont exercising, you do this on sunday so your body doesnt go into starvation mode. YOU NEED TO TAKE SUNDAY OFF. If you stilck with this you will have a great body. also drink aleast 8oz of water daily! Stay away from Mcdonals, Wendys, ect because there is nothing good for you on the menu's even the salads are bad (beaon bits, cheeze, dressing, ect) Good Luck :)
2006-10-12 22:39:51 · answer #2 · answered by tampabayfriends 5 · 0⤊ 0⤋
Hamstring curls.
Contrary to popular belief, a female has to life a LOT of weight to get crazy buff like those body builder women.
Lift enought weight to really feel it working... tightening hamstrings lifts your butt and gives it that ''damn that's fine" look that I think you're going for.
God Bless you, a sexy butt is a wonderful thing.
2006-10-12 21:50:02 · answer #3 · answered by p_rutherford2003 5 · 0⤊ 0⤋
Put your two hands on the back of a chair or a waist level bar stand up straight and without moving your body, bring one leg at a time back as high as you can bring it and hold for 2 secs and repeat steps with both legs.it can hurt so Good luck!
2006-10-12 21:53:42 · answer #4 · answered by Ms. Goose 2 · 0⤊ 0⤋
Lay flat on the ground, knees bent, hands flat on the floor. lift up, but while lifting up squeeze your butt and hold for a couple of seconds. this is great you'll feel it the next day. _/i__0
I hope this picture kind of explains it better
2006-10-12 21:55:22 · answer #5 · answered by Karina 2 · 0⤊ 0⤋
Try some exercises and more on this site to help you with it
2006-10-12 21:50:44 · answer #6 · answered by cutie 3 · 0⤊ 0⤋
Lunges and Squats
2006-10-12 21:48:37 · answer #7 · answered by Sordenhiemer 7 · 0⤊ 0⤋
Butt cheek walking.
Walk on the carpet while sitting on your butt cheeks.
2006-10-12 21:44:30 · answer #8 · answered by dirftwood22 6 · 0⤊ 1⤋
I don't have an answer but will be watching yours so that I can get the advice also..... Good Question
2006-10-12 21:49:46 · answer #9 · answered by Kristy 2 · 0⤊ 0⤋
drink lots of water, eat fruit and go up and down of stairs several times
2006-10-12 21:46:24 · answer #10 · answered by Ingrid D 2 · 0⤊ 0⤋