Wednesday, October 04, 2006

Exercise: Butt Boot Camp

Unload the junk in your trunk and whip your posterior into short-sportin's shape with these easy moves from personal trainer Mark Anthony. Do two sets of 12 to 15 reps each.

This was published in Cosmopolitan June 2006 by Victoria Lucia. Why am I posting it three months later after publishing? The reason is I've tried it and it works. I'm not doing blah blah here. Everything I post on this blog comes with my pure intention of sharing and the benefits of my experience and effort.

Two-point alternate lunges

Stand with your feet slightly apart with arms straight out, palms down as shown in figure (a).
Bring your right leg 12 to 18 inches behind you as you lower into a squat. Don't let your knee hit the floor as shown in figure (b). Squeeze your butt as you push back up. Switch sides.
Max the move: Pulse (move slightly up and down) the outstretched leg.


Butt lift

Lie on your stomach with your arms folded in front of you, chin resting on top of your hands. Bend your knees and cross your ankles behind you as shown in figure (a).

Squeeze your butt tightly as you lift your legs slightly off the ground as shown in figurre (b).
Hold for one second , then slowly return legs to the floor.

Max the move: On the last rep of each set, suspend your legs as long as you can.

Stability Ball Squat

Stand with the ball between your midback and a wall as shown in figure (a).

Squeeze your butt the whole time, and keep your back straight, allowing the ball to roll dow n your spine. Keep hips facing squarely forward as shown in figure (b). Return to start.

Max the move: Don't rest between reps--keep up the pace.

Note: This can be done without the ball.

This is not only one day outcome. It needs consistent and effort. Results may vary by depending on your constantness and attempt. Plus "No pain, no gain."Good luck, Y'all.

8 comments:

fashion? yes please. said...

ha, i love that phrase-no pain,no gain. :]] mind if i link?

Thebodytalk said...
This comment has been removed by a blog administrator.
Anonymous said...

Been doing the two-point alternate lunges and it really works... Just needs a lot of patience, hardwork, and yes, PAIN!

MerapuMan said...

Hello. nice blog.
It's much easier to stay fat though

Thebodytalk said...

mcdreamer, you are right. it needs patience and hardwork.

merapuman, I like your positive aspect. This is personal choice, you know!

MerapuMan said...

Yes, i know. but with so much food around, it hard to resist :)

Thebodytalk said...

I know...I never resist food...food is one of my passions. ;D

-Princess Shin- said...

I'm too lazy to do all that.. >.<

Sigh.. guess i'm juz gonna stay fat.. haha..

Take care!