Ladies, Focus on these 3 Exercises for Your Booty
rusty, female fitness
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Fems... If you aren't aware, having a bubbly, rounded butt is one of the most important keys to having a great body. When a booty is poppin out in those black solo pants all the girls wear, it speaks to me. It's telling me to come up and smack it (sometimes I do, which leads to some awkward situations). But anyway, back to the point. Here are some exercises that can help your booty 'speak.'
1. Front Lunges with Dumbbells
This exercise is convenient because it doesn't require much equipment (you can do it without dumbbells if you don't have them). It does great work for your butt and thighs and you will feel it the next day, trust me. Number of reps depends on the person and weight being used. Some girls with nice bums that I know use 5 lbs. in each hand and do 4 sets of 12.
2. Sprinting
Rusty, who specializes in fitness for good looks, unveiled some great advantages on how sprinting can help tighten up that behind in his popular blog, fitnessblackbook.com. His advice is genius (as well as entertaining), but i can't steal his content, so you'll have to check it out here: http://fitnessblackbook.com/muscle_tone_strategies_/
3. Stairmaster or Step-Machines
I definitely recommend any kind of stepping to tone up your bottom half. Raising your knees stretches out the buttocks and thus, lifting your body up by pushing your leg straight again gives it a nice work. I've found that this exercise is great for toning because you're constantly stepping, unlike something like squats, where you're only performing a certain number of reps. A good 10 - 15 minutes on a step machine will do a booty good.
My recommendation is that you try to perform these exercises 2 - 3 times a week (performing other exercises throughout the week as well). In a month or two you'll start seeing the sag in your pants round out into a well defined bottom.
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on 2/22/2008
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