Our expert fitness editor shares her favorite advice for whipping your butt into the shape youve always wanted. 1. Keep Your Rear in Plain View If youre not in love with your butt, you may hide it under long, droopy T-shirts. But Tracey Mallett, star of the Renew You Sleek & Lean DVD, gave me the best piece of advice a few years ago: If youre targeting a body part, make sure you can see it in the clothes you wear. Its motivating to see those muscles working while you sweat! Focusing on your butt? Wear yoga pants or tight-fitting shorts. 2. Use Weights, Not Just Your Body Weight Im all about saving time, so I usually add weights to basic moves like squats or step-ups to maximize my results. Youll work your glutes harder and burn more calories, says Tom Holland, an exercise physiologist and author of The 12-Week Triathlete. Place a body bar or barbell across your shoulders, or hold dumbbells. 3. Try the 30-Second Rule Instead of rushing through squats and lunges, I hold for 30 seconds at the lowest point of the move. This not only helps to spice up my routine but also allows me to take an extra-deep contraction through my glutes and core and stabilize my spine before lifting back up. 4. Take It Sloooow When I see people swinging their weights quickly at the gym, I have to stop myself from walking over and correcting them. I get it -- the faster you lift, the sooner youll finish -- but rushing through your strength routine not only cheats the clock but also shortchanges you of your results. Slow down by pretending youre underwater; take at least 4 counts to lower into a squat, and then 2 to 3 to come up. Your muscles will have time to fully contract, maximizing the moves potential. 5. Stick to Positive Reinforcement I have a 4-year-old picture of myself wearing the teeniest blue bikini taped to my computer. In the photo, I can see every muscle in my butt, thighs, and calves. One look and Im instantly revved to hit the gym. The alternative -- staring in a mirror and analyzing everything you hate about your body -- is never going to motivate you to improve, trust me. 6. Do Mini Workouts All Day Long I try to make the most of mini breaks throughout my day. I keep a set of ankle weights in my desk drawer and do standing leg lifts or leg extensions during phone calls. Waiting in line at the bank becomes a chance to do calf raises; on walks, I do lunges as my dog sniffs every tree in sight. All those quickies add up to a better booty. 7. Tone While You Walk Thanks goes to Therese Iknoian, exercise physiologist and author of Walking Fast, for showing me how to tone my tush while walking. With each step, when one leg extends behind you, keep your heel on the ground as long as possible. When you do lift your heel, roll through the foot, then push off with your toes. Youll feel your glutes contract with every step, she explains.
Posted on: Sun, 24 Nov 2013 13:20:24 +0000
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