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7 Butt Blasters
Posted on Jun 16th 2010 3:00PM by Denise AustinFiled Under: Fitness, Everyday Moves with Denise Austin
We all know that cardio helps burn excess fat, but that's not enough. Strength training can lift and shape the contour of your butt. Besides looking great in your jeans, shorts and bikini, having a round, lifted tush shows that your body is in shape.
The greatest thing about toning exercises is that you can do them any time and in any order to get the benefits. I recommend starting off without weights, and gradually building up with hand weights for an added challenge. Remember to squeeze your butt throughout the day, since this is a good isometric exercise for your rear. I like to say that if you don't squeeze it, no one else will!
I've outlined seven exercises to help give your body shape and definition between the butt and thigh. These exercises only takes a few minutes a day. Do them all before you go to work, or one move every few hours throughout the day. Choose your favorites, or do all of these seven moves for a seven-minute workout. If you do my recommended butt-blasting exercises every single day, you will see results in two weeks.
The downside of neglecting this area? If you don't do these specific exercises, your muscles will start to droop and sag. But by working these rear muscles, you keep yourself firmed up and toned. The best part about these workout moves are that they are targeted toners, helping you take control of the shape of your rear. As I always say, your butt is the last thing people see when you walk out of a room, so leave a good lasting impression!
1. Bottom Half Warm Up
Do a squat with outer thigh: Stand with your feet shoulder-width apart, your hands on your thighs, and squat. As you stand up, alternate swinging your legs straight out to the side. It should take about 30 seconds total. For a challenge, repeat the squat while lifting your arms straight up and down over your head.
Inner-Thigh Stretch: Stand with your legs three to four feet apart and your toes facing forward. Lunge to the right, keeping your weight on your right leg. Place your left hand on the ground and twist your upper body, extending the right arm toward the ceiling. Switch sides and repeat. Time: 30 seconds.
2. Single-Leg Squat.
When you squat, lift the heel of the left foot off the ground, balancing only on the left toe. This is a really good way to work your butt cheeks! Then, sit all your weight into your right leg, keeping your back strong and abs pulled in. Switch legs and repeat.
3. Lunge Series
Here's an effective method for getting rid of that pesky cellulite: Hold a dumbbell in each hand with your arms extended straight down by your sides, back straight, and abs pulled in. Then, step your left leg behind you about three feet. Bend your right knee so it's at a 90-degree angle, with the left knee pointing down toward the floor. Switch legs and repeat.
4. Tush tightener
For another great way to get firm, do the lunge series moves above, but add a curtsy when you bring the leg back behind you.
5. Deadlift
Kiss that flabby butt goodbye with the deadlift. Start by holding a dumbbell in each hand with your arms down in front of your body. Stand nice and tall with your feet hip-width apart, knees slightly bent. Keeping your abs strong and back straight the entire time, slowly bend forward at your hips to lower the weights toward the floor with your hands directly under your shoulder. Then return to standing as you squeeze your buttocks and thighs (it's this squeeze that really helps lift and shape this area). Time: 1 minute.
6. Butt Blaster
Position your body so that you're on the floor on your hands and knees. Place one dumbbell behind your bent left knee. Flex your foot and lift your left leg up toward the ceiling, then down toward the floor. Keep your back strong and pull your abs up and in as you lift your leg. Complete all reps on your left leg, then switch legs and repeat. Time: 30 seconds per leg.
7. Butt Lifts
Did you know that the inner thighs are among the most underused muscles in the body? With this inner thigh toner, you'll help get rid of that inner jiggle. Start by lying on your back with your legs bent and feet flat on the floor. Place a hand towel between your knees and squeeze. Rest your arms by the sides of your body with your palms on the floor. Next, squeeze your legs together and lift your hips up off the floor. Lift and lower your hips. Time: 30 seconds.
Denise Austin has helped millions of people lose weight. She's sold 20 million exercise DVDs, authored more than 10 books, and starred in the most-watched fitness show in history! Denise's mission is to help America get fit – and now she's online at DeniseAustin.com to motivate and educate people everywhere to eat right and exercise. Visit DeniseAustin.com to lose weight!
The greatest thing about toning exercises is that you can do them any time and in any order to get the benefits. I recommend starting off without weights, and gradually building up with hand weights for an added challenge. Remember to squeeze your butt throughout the day, since this is a good isometric exercise for your rear. I like to say that if you don't squeeze it, no one else will!
I've outlined seven exercises to help give your body shape and definition between the butt and thigh. These exercises only takes a few minutes a day. Do them all before you go to work, or one move every few hours throughout the day. Choose your favorites, or do all of these seven moves for a seven-minute workout. If you do my recommended butt-blasting exercises every single day, you will see results in two weeks.
The downside of neglecting this area? If you don't do these specific exercises, your muscles will start to droop and sag. But by working these rear muscles, you keep yourself firmed up and toned. The best part about these workout moves are that they are targeted toners, helping you take control of the shape of your rear. As I always say, your butt is the last thing people see when you walk out of a room, so leave a good lasting impression!
1. Bottom Half Warm Up
Do a squat with outer thigh: Stand with your feet shoulder-width apart, your hands on your thighs, and squat. As you stand up, alternate swinging your legs straight out to the side. It should take about 30 seconds total. For a challenge, repeat the squat while lifting your arms straight up and down over your head.
Hilmar Meyer-Bosse / Denise's Daily Dozen
Inner-Thigh Stretch: Stand with your legs three to four feet apart and your toes facing forward. Lunge to the right, keeping your weight on your right leg. Place your left hand on the ground and twist your upper body, extending the right arm toward the ceiling. Switch sides and repeat. Time: 30 seconds.
Hilmar Meyer-Bosse / Denise's Daily Dozen
2. Single-Leg Squat.
When you squat, lift the heel of the left foot off the ground, balancing only on the left toe. This is a really good way to work your butt cheeks! Then, sit all your weight into your right leg, keeping your back strong and abs pulled in. Switch legs and repeat.
Hilmar Meyer-Bosse / Denise's Daily Dozen
3. Lunge Series
Here's an effective method for getting rid of that pesky cellulite: Hold a dumbbell in each hand with your arms extended straight down by your sides, back straight, and abs pulled in. Then, step your left leg behind you about three feet. Bend your right knee so it's at a 90-degree angle, with the left knee pointing down toward the floor. Switch legs and repeat.
Hilmar Meyer-Bosse / Denise's Daily Dozen
4. Tush tightener
For another great way to get firm, do the lunge series moves above, but add a curtsy when you bring the leg back behind you.
5. Deadlift
Kiss that flabby butt goodbye with the deadlift. Start by holding a dumbbell in each hand with your arms down in front of your body. Stand nice and tall with your feet hip-width apart, knees slightly bent. Keeping your abs strong and back straight the entire time, slowly bend forward at your hips to lower the weights toward the floor with your hands directly under your shoulder. Then return to standing as you squeeze your buttocks and thighs (it's this squeeze that really helps lift and shape this area). Time: 1 minute.
Hilmar Meyer-Bosse / Denise's Daily Dozen
6. Butt Blaster
Position your body so that you're on the floor on your hands and knees. Place one dumbbell behind your bent left knee. Flex your foot and lift your left leg up toward the ceiling, then down toward the floor. Keep your back strong and pull your abs up and in as you lift your leg. Complete all reps on your left leg, then switch legs and repeat. Time: 30 seconds per leg.
Hilmar Meyer-Bosse / Denise's Daily Dozen
7. Butt Lifts
Did you know that the inner thighs are among the most underused muscles in the body? With this inner thigh toner, you'll help get rid of that inner jiggle. Start by lying on your back with your legs bent and feet flat on the floor. Place a hand towel between your knees and squeeze. Rest your arms by the sides of your body with your palms on the floor. Next, squeeze your legs together and lift your hips up off the floor. Lift and lower your hips. Time: 30 seconds.
Hilmar Meyer-Bosse / Denise's Daily Dozen
Looking for more ways to tone your butt? Find out which is more effective, the elliptical or the stairmaster.
Denise Austin has helped millions of people lose weight. She's sold 20 million exercise DVDs, authored more than 10 books, and starred in the most-watched fitness show in history! Denise's mission is to help America get fit – and now she's online at DeniseAustin.com to motivate and educate people everywhere to eat right and exercise. Visit DeniseAustin.com to lose weight!
