Shaping your butt!
Shaping your butt: Every woman wants a nice firm butt. The butt area is however also the so called problem area for a lot of women. Women carry fat in this area because it serves them during their childbearing years. Female bodies are not very willing to give up these fat cells, so women really need to choose the right exercises and workouts to tighten and tone the gluteus maximus!L.G.GET-IN-SHAPE!L.G.Fitness-Messiah. #personaltrainer#ilivethis #crossfit
Stand holding a barbell resting across your upper traps and shoulders, hands wider than shoulder-width apart. Place your feet slightly wider than shoulder-width apart, feet angled slightly outward. Pull your shoulders back slightly, contract your lower-back muscles, take a deep breath and hold it. Looking straight ahead, slowly bend at the knees, inclining your torso forward slightly and descending under control until your thighs are just above parallel to the ground. Don't bounce at the bottom, but don't stop either. Push through your heels to drive yourself back up, contracting your gluteus muscles (buttocks) strongly and exhaling as you pass the halfway point. The Lunge: The lunge is another very popular exercise for toning and firming leg and butt muscles. Position your feet about shoulder width apart, with your feet pointing straight ahead. Pick up a pair of dumbbells or a barbell(you may want to do a set without dumbbells first to learn the movement), bending at your knees to make sure you don't strain your back. To begin the exercise, step your left foot forward, keeping your forward leg centered over your ankle. Make sure your knee doesn't go beyond your toes or you'll place extreme tension on the tendons of your knee. To help maintain balance, remember to push off with your heels and not your toes. Hamstring Curl: This is a great exercise for toning and firming the hamstring and gluteus muscles. Lie face-down on a leg-curl machine and position your Achilles' tendons below the padded lever with your knees off the edge of the pad. To begin the exercise, keep your back flat as you raise your feet toward your glutes (butt) in a deliberate motion. Squeeze the muscles and lower your feet with a controlled speed.Thanks L.G. www.lgfitnessmessiah.com
