Category Archives: Women’s Butt Blasters

Jul 21 2010

Plie Squat Tones Butt, Hips And Thighs

The Plie Squat can be a good change up exercise for you to tone your butt, hips and thighs.   You can include the plie squat as part of a good leg circuit to shape and tone your rear and side view.

               

Because of the placement of your feet, the plie squat will work your inner thighs more that the regular squat.  The plie squat will also work your quadriceps, hamstrings, glutes and core.  You will lower your squat as far as your flexibility will permit.   You will be able to touch the dumbbell to the ground if your flexibility permits.  As you lower into the squat, don’t let your knees collapse and keep them in line with your feet.

Keep your back straight during the squat (don’t round the back or hunch over). 

1. Your beginning stance should be a wide and comfortable angle.   Let the dumbbell hang in front of your body.

2. Descend into a squat.  Keep your knees in line with your toes, your back straight and abs braced (as if taking a punch to the gut).   Go down as far as your flexibility permits.

3. Rise back up to the starting position.  Don’t lock your knees.

Start shaping your summer rear and side view now!

Need more exercise and nutrition tips? Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: “10 Must Know Fat Loss Tips” and Free Fat Loss Workouts!

“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!

Jul 19 2010

Step Ups Shape Your Butt, Hips And Thighs

The step up is one of the best butt, hips and thighs shaper and strengthening exercises available to you. It will help you burn more fat in your legs.

             

Step ups will also improve your dynamic balance. Its not that easy to balance all your weight on one leg (with good form) while stepping up onto a platform.

1. Face a bench or platform (knee high) and put your right foot on the bench. Your knee should be bent 90 degrees. Don’t do this exercise with dumbbells until you have mastered the bodyweight version.

2. As you lift your body on your right leg, keep your body erect (don’t bend over) and look straight ahead. Balance on your leg and lift your left knee to waist level.  Hold for 1-2 seconds and descend. Don’t let your left foot touch the platform.

3. Do all required repetitions on the right leg and switch to left leg.

You may have to start with a platform lower than knee-high. Your hamstrings and butt will be worked more with a higher platform.

Exercises like the step up are important because it uses the same pathways that it takes to walk or run. Plus, one leg cannot compensate for weakness in the other leg. If your left leg is weaker, it will be forced to “catch up” to the right leg. Muscular balance is important to avoid injuries.

Step up to your next workout and shape your butt, hips and thighs!

Need more exercise and nutrition tips? Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: “10 Must Know Fat Loss Tips” and Free Fat Loss Workouts!

“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!

Jul 15 2010

Burn Butt Fat With Power Cardio

Burn your butt fat with power cardio.  It is intense cardio exercise and burns fat like crazy. You won’t get bored doing power cardio but you will be exhausted!

                

Power cardio will help you break through your weight loss plateau. All of the early success associated with starting an exercise program can send you into a tailspin when you reach a plateau. You become frustrated and wonder “what am I doing wrong?” You probably just need to change up your exercise routine and you’ll be okay.

There are many ways to change up an exercise routine—-do new exercises, adjust the intensity, adjust the amount of weight, adjust the repetitions/sets, etc. One of the best ways to get you “out of your exercise funk” is to add some power exercises to your cardio routine! Shorter, more intense workouts (weight training or cardio) will give you more fat loss gains!

Here’s an example: instead of doing cardio on the elliptical machine, do your cardio with a pair of power exercises. All it takes is 20 intense minutes! It can go something like this:

–Full speed squat jumps, 30 seconds
–Walk for 1 minute
–Full speed jumping  jacks, 1 minute
–Walk  for 1 minute

Just do this rotation for 20 minutes and you have a very intense power cardio workout! And, on your weight training days, you could mix in some power exercises.  From personal experience, I know it works!

Need more exercise and nutrition tips? Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: “10 Must Know Fat Loss Tips” and Free Fat Loss Workouts!

“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!