Tag Archives: glutes

Saturday Morning Drills: 4 Moves for a Firm Tush

We have four moves that will help you get that perfectly shaped derrière you’ve been wanting. Your tush is made up of three muscles: the gluteus maximus – the largest muscle in the body – the gluteus medius and the gluteus minimus. It’s important to focus on all three of these muscles while working out. These moves are great because they work every angle, ensuring the best shape.

To maximize the results from these moves make each rep count. While the glutes will naturally contract during these moves, make sure to give them an extra squeeze. Your glutes are mainly slow-twitch muscles which means they perform best with slower endurance exercises. So while you may be in a hurry to get that firm booty, performing the moves slower will get results faster!

For the following workout, perform each move up to three times per week on non-consecutive days. Do up to three sets of 12-15 reps, with only 30 seconds of rest between each. (more…)

How to Stretch Your Glutes and Hamstrings for Fitter Summer Traveling

Are you traveling during summer vacation? Probably so.

Do you stretch on these trips? You can guess the answer to this is usually NO!!

Personally, I travel at least twice a month and I use these two following stretches all of the time to open my tight hips and lengthen my hamstrings after hours of sitting.

It’s important to remember excessive amounts of sitting may cause lower back pain from shortened hip flexors that can pull the pelvis forward resulting in discomfort. Also, sitting will place increased amount of pressure on the spine compared to standing or lying down.

Here’s a simple solution that will keep you feeling good as you take on all of the adventures and activity in your vacation itinerary.

Hamstring Stretch


Jersey Shore’s JWOWW Shares her Bikini Body Workout Secrets

Spring is here, which means it’s time to get in bikini shape now. No one knows that better than the cast of the Jersey Shore, who spend their summers on national TV in skimpy outfits.

While Snooki is making room for her expanding baby bump, Jenny “JWOWW” Farley has been sporting a more fit and toned body recently, which she credits to spending quality time in the gym with her juice head gorilla boyfriend, Roger. Wanna know how she does it? Here is her beach body workout she swears by, with just 3 exercises for every body part.

For flat abs that rival The Situation‘s, try:

1. The Bicycle Crunch
2. The Vertical Leg Crunch
3. The Exercise-ball Crunch

Firm up your arms with these three tricep exercises:

1. Triceps kickback
2. One-arm Triceps Push-ups
3. Skull Crushers


How Rihanna Can Get Her Butt Back

You may have noticed Rihanna’s svelte new silhouette, but you may be surprised to find out she’s not too stoked on her slimmer shape. Rihanna wants to get her “disappearing butt” back.

Rihanna always touted her butt as her favorite body part, and has always been celebrated for her curves. While she worked hard to drop some poundage and slim down, she is now working hard to restore her butt to its natural glory.

The singer’s plan is to “firm the butt,” and told People.com “I’m going to have to start hiking or at least going on the elliptical or walking on an incremental treadmill or horseback riding. Something that firms the butt.”

Unfortunately, her weight loss came from some harsh criticism from someone very close to her. Rihanna’s recent weight loss came after her father, Ronald Fenty, told her she was getting “too fat”.

“I actually thought she was a little fat the last time I saw her,” he recently said. “But when I saw her at this year’s Grammys, I thought she was back to her normal size. I used to joke with her, ‘Robyn, [Rihanna’s first name], you’re getting too fat.’ But I think she’s fine. I think she looked excellent, as everyone saw, at the Grammys. She’s dieting, she’s working out.”


5 Must Do Yoga Poses to Get in Shape for Spring

More sunlight in the evening means the days are getting warmer and your pants are getting shorter. Spring is right around the corner, and soon we will reunite with our scant summer clothes whether we like it or not.

If you have been hiding your unused arms and legs under layers of bulky winter clothes, breaking out the tank tops and bikini bottoms will feel like a shock to your system. To give your muscles a much-needed wake up call, the following five yoga poses are a must for springing into action and shedding excess layers of all kinds.


An overall great pose to sculpt your shoulders and triceps and firm up your core, plank pose works wonders to whip your body into shape for spring. Build a solid foundation from your feet (or knees) to the palms of your hands by engaging all of the muscles between your hips and your ribs. Take several deep breaths in plank while imaging your spine lengthening and your entire body strengthening. Hold for up to one minute and repeat up to three times throughout the day.


Gunnar Peterson Reveals the Secrets to Jennifer Lopez’s Booty Workout

by Dani Stone

Jennifer Lopez is an accomplished dancer, actress, singer, American Idol judge and style icon but let’s face it, she’s also known for her fabulous figure, including that curvy backside. She may have been blessed with super star genetics but diet and exercise play an important part in maintaining her great shape. If you want to reshape your derriere, grab some hand weights and be prepared to squat – a lot.

Gunnar Peterson, a personal trainer who put JLo through grueling workouts for nearly 10 years, says the key to changing the shape of the butt is to tone and tighten. The most successful workouts to target this area are squats and lunges. Adding weights increases the intensity of the workout and ultimately, the results.

Gunnar suggests starting with dumbbell weights and sit-down squats. Once that exercise gets easier, switch to kettle bell weights and do a split-squat or twisting lunges from different angles to target the butt muscles, obliques and lower body. The key is not letting your body get too used to one exercise. Keep switching it up to surprise your muscles and target as many as you can. Also, be sure to add in 30 minutes of cardio a day. Whether it’s a brisk walk, elliptical machine or even a jog in your neighborhood, anything that raises your heart rate is a good choice.

Lose Your Saddlebags by Spring Break

If the dreary weather has you chomping at the bit to plan a sun soaked Spring Break, you may want to start planning your bikini bod as well. If the eating over the holidays and low energy from the winter blues have left you self conscious about your saddlebags, leave the “leg work” to us.

The butt/thigh area is a big trouble zone for many, and despite what most think, squats and lunges are not enough to get rid of your saddlebags. While these exercises work you forward and backward, making them great for the hammies and quads, to hit the saddlebag area you have to work on an angle.

The following exercises will shrink your saddlebags, and these are personally some of my favorites to do because you can perform them laying on the ground, surfing the ‘net or watching TV. Not that I’m recommending that, it would probably be more professional to tell you to concentrate on your working muscles, breathing deeply and watching your form closely. So do that.


Sitting is Killing You So Get Off Your Butt

I used to work for my dad in his office, the very first “real” job I ever had, and his favorite joke was saying that I was getting the “secretary spread,” a delightfully insensitive term he used to poke fun at the stereotype of overweight office women with flat butts munching out of candy bowls all day. Little did I know, while his delivery was anything but tactful, his message was pretty dead on.

If you sit for more than 6 hours a day, (think about work, driving, watching TV, surfing the internet- are you sitting right now?) here are some disturbing facts: your risk of heart disease is increased by up to 64 percent. You’re also more at risk for certain types of cancer. If kept up long enough, you’re shaving years of quality time off your life. Sitting is literally killing you. Want one more scary fact? Most people sit for 15 hours a day.

Why is sitting so bad for you? Let us explore.

While the effects of sitting also depend on diet and other health factors, let’s assume you are a relatively healthy person of a healthy weight. You finally land your dream job, which unfortunately, has you parked at a desk for the full work day, minus an hour for lunch, and few bathroom and coffee breaks, for a total of 6 hours. Uh oh. There’s that number. And keep in mind, most people sit while eating lunch and, well, during bathroom breaks.

Immediately after sitting down, the electrical activity in your muscles slows and your calorie-burning rate drops to one calorie per minute- about a third of what it does while walking, setting you up for weight gain.

Within five days of working your fancy new desk job, your body increases plasma triglycerides, which are fatty molecules, your LDL cholesterol (the bad stuff), and your insulin resistance. This means your muscles aren’t taking in fat and your blood sugar levels skyrocket, putting you at further risk of weight gain and cholesterol issues.


Dr. Oz Claims You Can Lose Your Behind with a “Butt-Busting” Brownie

dr oz show black and white logoToday, The Dr. Oz Show is featuring a four-step guide to getting rid of butt fat. The “Butt-Blasting Plan” consists of a supplement, a low-fat diet, a seven-day workout and a brownie. How can eating dessert help you lose fat? Dr. Oz claims that his no-bake dessert “revs up your metabolism.” There’s no sugar in this brownie either, just raw cacao powder, cayenne pepper, cinnamon, milk, raisins and oats (see the full recipe at the end of this post).

For the rest of the diet, Dr. Oz recommends eating plenty of complex carbs and no more than 34 grams of fat. He explains that the butt is prone to storing fat, so it’s better to increase your carb intake when targeting this area. Dr. Oz adds that you should supplement this diet with 100 milligrams of kudzu root at breakfast. Kudzu is a climbing vine native to Japan and southeast China and is used in traditional Chinese medicine.

Of course, exercise is also key to the butt blasting plan. Dr. Oz lays out a seven-day workout schedule, which consists of a different exercise to work the booty for each day. The exercises are donkey kicks, twisting lunges, dead lifts, a squat-to-jump move, glute glides using a chair, leg lifts while lying on your back and a bridge pose. Each exercise will be done 10 or 15 times.


Get a Better Booty Without Surgery

Blame it on Kim Kardashian, although I would like to think people are actually realizing that a high, tight butt is the ultimate sign of a fit, healthy person, but butt enhancement surgeries have claimed the top spot as 2011’s top cosmetic procedure.

Big butts have long been praised by men as a sexy asset, while women have strived for tiny, tight rear ends for years. Now, it seems women are starting to get the message that big butts are in, and are willing to go under the knife to get one. There are two types of big rears, however: the dimply, flat and wide butt that comes with a sedentary lifestyle and high BMI and the round, pert rear that looks awesome in your favorite pair of yoga pants. While surgery may get you the latter by injecting fat into strategic areas, the only way to get a butt you can be proud of is to put in the work.

The glutes are terribly, horribly, outrageously overlooked in most people’s fitness routines. Many think that your butt is the shape it is meant to be, and you just have to deal with it. Not so. Your glutes are completely under your control, and if you want a firm, tight butt, with no crease below your buns and upper thigh, you gotta work for it, and cardio isn’t going to do jack to get any results.

By putting in just a little effort and focusing on the muscles that give you a more shapely backside, you will be shocked how quickly you see your butt lift and round out. While traditional squats and lunges will hit them a bit, really focus on the glutes with these easy to do exercises you can perform anywhere.