Boost your bottom line

[gymgirl]

I swear by these 2 workouts! Deadlifts are such a wonderful idea. And I love plie' squats. You can even do those with no weights if you have none yet. Or just starting out.

 

Fess up: If you could change your rear view, you would, right? Here are two butt blasting moves guaranteed to firm you up in all the right places.

Boost Your Bottom Line
By Karen Asp There's no doubt about it, fitness competitor Stacey Cravens loves her butt. "If I'm complimented about anything," she says, "it's usually my butt." That's cause for envy, considering that most women wage a lifetime battle with their derrieres. To help you reshape your back end, she shows you how to compile her favorite glute exercises into one workout. "These are the best exercises for targeting glutes and zapping fat," says Stacey, who recommends doing these moves twice a week on nonconsecutive days. Straight-legged deadlift Hold a dumbbell in each hand in front of your body so that your palms face your thighs, and stand with your feet shoulder-width apart. Without locking your knees, bend forward at your hips and lower your upper body until your torso is parallel to the floor. Keep a slight bend in your knees and let your arms follow your body. As you return to the starting position, keep your back flat, neck long, and let your arms slide up your legs. Repeat with three sets of 15 reps.
Plié squat Stand with your feet about a foot wider than your shoulders with your toes turned out. Hold a dumbbell with both hands in front of your body. Bend your knees and lower your butt until your thighs are parallel to the floor. Focus on contracting your abs and maintaining a tall spine. Check that your knees don't extend past your toes; if they do, widen your stance. Ascend slowly, squeezing your glutes. Repeat for three sets of 15 reps.
Stacey's Guide to Great Glutes: 1. Commit to cardio: "If you're not doing cardio on top of these exercises, you won't get results." 2. Mix it up: Every six weeks, Stacey alters her training schedule so that her body doesn't adapt. Add a new strength exercise or switch the order of the glute exercises. 3. Step on it: Hit those step classes to help shape your back end. Stacey takes a step class two or three times a week and says stepping up and down on the bench has helped tighten her butt.

 

[QueenieAbby]

Great exercises for that ole derriere (aka bootay)!  Thanks.