Shape Your Buns Faster with Top Exercise
So, you want to shape your buns faster? Do the following exercise more in your workouts……
The squat jump is a power exercise meaning that it is done at full speed. Power exercises activate your bulkier fast twitch muscle fibers which will shape and tone your butt, hips and legs better.
Shorten and intensify your workouts with more jump training exercises (plyometrics). Plyometric workouts also burn more fat and calories during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state.
A certain amount of strength (core and overall) is needed to enhance your jumping power. Quadriceps, hamstrings, hips, glutes and calves are targets for improvement if you want your lower body to look great in 3-D space! Squats, lunges, leg presses, step ups, hip abductors and calf raises are all good exercises to improve lower body strength.
A female should be able to squat about 75% of her body weight 8-10 times. If you are not able to squat, then you should be able to leg press about 1.5 times your body weight 8-10 times.
Plyometrics is high intensity training, placing great stress on the bones, joints, and connective tissue. Jump training places you at greater risk of injury than less intense training exercises. It is important to perform the exercises correctly before implementation of full-speed exercises.
Jumping and landing techniques should be mastered. Exercises should be performed on safe surfaces such as rubber mats, sprung floors, grass or sand. Concrete or other similar hard surfaces expose you to injury.
I recommend doing plyometric work 2 times a week . Strength work can be done 3 times a week. You should do your plyometric work on the same day that you do lower body strength training. Lower body plyometrics would be done before your leg strength work because plyometrics are done with maximum effort. Therefore, you need to be fresh.
Add squat jumps to your exercise routine…..your buns and legs will look great!
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“Exercise is not my life…..exercise makes my life better!”
Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
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My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
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4 Leg Fat-Burning Jump Exercise Tips
Jump exercises or plyometrics, burn fat and give you more shapely, toned legs.
If your exercise program is stalling your progress, ramp up the intensity of your workouts. Jump exercises are good examples that help you burn more fat and lose more weight—sooner!
If you have been doing your squats, lunges and step-ups that’s great. Keep doing them. But, you need to mix it up a little with some jump training. Jump training has many benefits which include: burning body fat, strengthening bones and increasing power.
Plyometrics is high intensity training, placing great stress on the bones, joints, and connective tissue. Jump training places you at greater risk of injury than less intense training exercises. It is important to perform the exercises correctly before implementation of full-speed exercises.
Jumping and landing techniques should be mastered. Exercises should be performed on safe surfaces such as rubber mats, sprung floors, grass or sand. Concrete or other similar hard surfaces expose you to injury. And, you should have good core and lower body strength to reduce chances of injury.
Here are 4 Leg Fat-Burning Jump Exercise Tips:
1. Jump rope for at least 10 minutes every day (if your knees and back allow). A 10 minute jump rope warm-up before your workout always gets the job done. Actually, a 20-minute interval jump roping session is one of the best fat-burners and body-sculptors available. Try it for cardio at least once a week.
2. Do at least one workout a week that includes mainly jumping exercises. Squat jumps, tuck jumps, cone jumps, jumping jacks, jump rope and pike jumps are some examples. Full speed jumps will give you more fat loss and weight loss.
3. Include at least one jumping exercise in your regular workout routine.
4. If you need a change up from jumping, run sprint intervals. Sprints are also top fat-burners and body-sculptors.
Do no more than 2 jump training workouts a week.
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“Exercise is not my life…..exercise makes my life better!”
Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Check out my other great blogs:
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!
Women’s Athletic Bodyweight Workout
Women’s athletic bodyweight workouts will blast fat from your body like crazy…just try a workout and see for yourself!
Athletic bodyweight workouts are very intense and will improve your body’s composition (fat loss, more muscle). These workouts will sculpt your body without your joints taking a pounding from lifting heavy weights!
To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Also, you will really burn fat and shape your bulkier, fast twitch muscle fibers when doing exercises at full speed!
Athletic bodyweight circuit workouts are a tried and true method to burn more fat, increase strength/endurance and improve heart health.
Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. Here is a good athletic bodyweight workout:
–Bodyweight squats, moderate pace
–Medicine ball soccer throw (pictured above), full speed
–Pushups, full speed
–Walking lunges/Side Lunges/Tranverse Lunges, moderate pace (one for each circuit)
–2-Handed medicine ball chest pass, full speed
–Squat jumps, full speed
–Back extensions, moderate pace
Use correct form and get after it!
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“Exercise is not my life…..exercise makes my life better!”
Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Check out my other great blogs:
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!
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