Good butt exercise?

I'm just now trying to make myself be more active and lose weight. I was recently in a friends wedding and am sad to say this is the heaviest I have ever been. I'm in another wedding in a month so I'm hoping to lose a bit before then. So as of now I think I need the most help with my arms and butt. I know what to do for arms but I'm lost on butt exercises. What works for you girls?

Posted on August 20, 2009 at 2:33 am
maritter
3
05/21/2011
maritter

maritter

  • 3
  • 9
  • 913
146
Followers
149
Following

(3) Comments

pinkpan
4
04/24/2010
pinkpan

pinkpan

  • 4
  • 13
  • 4.99k
246
Followers
249
Following

pinkpan

I like getting on the stair master and lifting my leg up toward the back as I go to step to the next step.  Lift it up like cheerleaders do.  Keep it straight and make sure to go at a slow speed.  You will definately feel it.


Squats are good too but, oh boy, do they hurt ;)  Try doing them while holding small weight at your side.  They work on your legs too

Posted on August 20, 2009 at 5:18 am
LuckysBride
10
12/05/2009
LuckysBride

LuckysBride

  • 10
  • 19
  • 10.7k
495
Followers
498
Following

LuckysBride

Squat jumps are great. You can go straight up and down or you can jump in a forward motion which adds a cardio element, which in turn burns fat while your jump and squat builds muscle. Kills 2 birds with one stone :)

Posted on August 27, 2009 at 4:18 pm
theprincessbride
5
07/04/2009
theprincessbride

theprincessbride

  • 5
  • 13
  • 5.47k
191
Followers
194
Following

theprincessbride

I get on my hands and knees (on a yoga mat) and then do leg raises behind me, 30 reps on each leg; 10 straight, 10 bent, 10 that start raised-and-bent and are lowered to be straight....if that makes sense. You can wear ankle weights or have a weight in your knee for extra resistance. You can also do them on a pilates ball if you're really ambitious, but I never was. lol


These are SO HARD I fall over the first week I do them, but they really lift your butt. I always have to have a little fan on the floor blowing on my face when I do these so that I don't feel like I'm dying. I'm REALLY out of shape though....but no reason to be hot and sweaty AND in pain.


I get on my photo 875482-1I get on my photo 875482-2


I was looking for a pic to try and show what I was talking about and they're actually called "quadruped hip-extensions" (who knew?) and this excercise actually rated number one in an American Council for Excercise study at the University of Wisconson as Best Butt Excercise. I'm not surprised, they BURN LIKE HELL but work so well!!


http://exercise.about.com/od/exerciseworkouts/ss/bestbuttexercis_2.htm


_______________________________________________________________


Better instructions:




  • Take a deep diaphragmatic breathe.

  • As you exhale, make an “S” sound, and draw your abdomen in as if to pull your belly button closer to your spine

  • Maintaining optimum spinal alignment, squeeze glutes and SLOWLY raise bent leg to ceiling.  The movement should be controlled by core stability and glute activity.

  • Only move as far as you can control spinal stability and return to the start position.  

  • Do not allow head to “jet” forward.

  • Maintain abdominal draw-in maneuver.



 


Step1:


I get on my photo 875482-3


Step 2:


I get on my photo 875482-4


 


Tip: I got stretch-marks in the crease under my bum when I first started though from the skin shrinking so fast in that area so make sure you have cocoa-butter handy just in case. I didn't know you could get stretch-marks from losing weight but apparantly you can. lol

Posted on September 1, 2009 at 6:57 pm

Have a question? Contact Support
Top Contributors this Week
Canooknic
20 posts
NicholeB
18 posts
Linnn
17 posts
zeuster
12 posts
krosa
10 posts
Levisjoe
10 posts