--> expr:content='''' + data:blog.postImageUrl' property= 'og:image'/>

Wednesday, December 10, 2014

Get a butt like a Kardashian minus the ass shots with TFB's BEST butt exercises


First I want to let you all know that having a "bigger" or more firm butt, should not be a definition of beauty. Your self image and beauty is that of your own business. And you should never let anyone bring you down. This post is not here to make you more beautiful but to allow you to reach a goal that you may have chosen for yourself.

Jen Selter doing a Plie' Squat | The Fittest blogger
Yes I know, Jen is not a Kardashian. photo: lockerdome

Lately, I have been getting some requests from my female compadres about how to "get a butt?" Which I assume means they want to know how to make their butt stand out or more toned.

And even though the buttocks can never be a replacement for true beauty, it has become a huge asset for the female population.

A great looking buttocks has been known to break many necks and even cause accidents.

Obama breaks neck to look at butt | The Fittest Blogger

Single women are at an all time high of self image issues. (Don't quote me on that).

The media has become a huge reason why women have self image issues. We are constantly seeing more and more women with big butts competing to be center stage.

But hey, I am not arguing that having a bigger butt than others is an issue. I am saying for some of the women who don't have such curves, they have either come to terms with it or want a bigger back side.

You can even Google exercises for women and the most searched topic is "Exercises for the butt."

The Kardashinas are famous for their rumps and are undeniably beautiful. And lately, it seems that having a big butt has become associated with beauty. Especially in this "era of twerking." Which many have said was sparked by Miley Cyrus and her twerking videos.

But we all know that twerking and having a great butt has been around for decades.

So to help out my fellow friends and any women out there who wants to get a tone butt and great legs, then continue reading on. Follow this routine and you will be guaranteed to have the butt that you dream of.

Butt


  1. Squats into Holds
    • Squat with your body weight or on a rack with a weight you are comfortable at doing without ruining form of 8-10 reps. But listen clearly, we are not counting the reps but will be doing each set for 30 seconds.
    • At the end of the 30 seconds, hold the squat position for as long as you can before getting back into standing position. The holds will stretch and pull at your muscle fibers making for a more efficient workout.
  2. Squat Jumps
    • After 45-60 second rest from squats. Perform squat jumps.  Bend down without weights. You should be about 90 degrees and never have your knees past your toes. Then explode straight up as high as you can. Perform 8-12 reps consecutively.
    • This is a plyometric workout that will stimulate fast twitch fibers in your legs and glutes. Plyometrics will definitely increase the strength in your legs and are also great cardiovascular routines.
  3. Deadlifts
    • Use a barbell or two dumbbells. Once again use a weight you are comfortable with without deviating from proper form. Bend down pick up weights, make sure back is straight. Make sure your hands are placed just slightly beyond shoulder width. Perform for 30 Seconds.
    • And always be focusing on your butt as you go up and down.
  4. Plie' Squat
    • The plie' is an exercise that I'm sure you have seen Jen Selter perform many times. It is an exercise adapted from the ballet exercises Plie'. Generally used to create more balance but also a great exercise to tone. 
    • Have feet placed outward completely. Then squat making sure to focus on bending at the knees. Perform this with holding onto a bar if you must for 30 seconds. And I know this is getting old but focus on the butt.
  5. Wall Sits
    • End your routine by doing wall sits. Find a wall. Place your back onto it and lower your self into a 90 degree wall sits. Hold starting at 30 secs. Then 45, 60, and 90 seconds progressively.
    • Great routine for creating endurance in the legs and also stretching and pulling your muscle fibers in your lower body.


Lower back  [The Secret to having a better shaped butt]

  1. Straight Leg Deadlifts
    • Similar to Deadlifts. However instead of bending at the knees, you will be bending at the torso. Keeping legs as straight as possible. You want to make sure you never do this with weight that is too heavy to handle. Perform for 30 seconds.
    • Great exercise for you hamstrings, glutes and lower back.
  2. One leg Standing reach
    • Probably one of the most exerting exercises on the list. Grab a dumbbell, nothing heavy. And you want to start this exercise bending over. Your hands and the dumbbell should be by your toes. 
    • At this position you will want to kick one leg straight back while focusing on your lower back and butt. Simultaneously raising and extending your opposite hand. Perform 8-11 reps.

Legs

  1. Lunges with a hold
    • The Lunge is nothing you have not seen before. However there is a slight variation to this exercise. You will perform a walking lunge doing 10 -12 reps each leg. At the end of the set you must hold in the negative position for 15-20 seconds.
    • Holding at the end of each exercise will stretch and also pull at your muscle fibers creating small tears that you will need to become toner.
  2. Scissor jumps
    • Another plyometric exercise. You will want to get down into a lunge position. Once Down, you will want to explode upward with as much force as you can. In mid air, you will want to switch legs.
    • This is also a great cardiovascular exercise and you will immediately see slight results after a few sets of these.
    • Perform 8-10 reps each leg.
  3. Jump rope
    • Jump roping is a great way to finish strong.
    • Go for 60 secs. If you can do more, then do more!
    • Variations; two legs, single legs, side-to- side, back to front, 5 spots, walking, running, etc.
When performing this workout, You must always remember to focus on the muscle group that you are working on. For this case, you are working on your butt, so focus on your butt. Reaching fitness goals is not just about the physical, it also a mental game that you play with your self.

Will you let your lazy and procrastinating side win? Or let perseverance steal the show?

Recap

Butt

Squat - 4 sets x 30 seconds
Squat Jumps - 3 sets x 8 to 12 reps
Deadlifts - 4 sets x 30 secs
Plie' Squat - 4 sets x 30 secs
Wall Sit - Variation 3 sets x 45, 60, 90 secs or more

Lower Back (Superset)

Straight Leg Deadlift - 4 sets x 30 secs
Single Leg Reach -  4 sets x 30

Legs

Lunges - 3 sets x 10 to 12 reps each leg. Additional 15 to 20 second static holds.
Scissor Jumps - 3 sets x 8 to 10 reps each leg
Jump Rope - 3 sets 60 secs or more

Additional

Cable Butt Kicks
Abductor/Adductor machines
Lying
Hamstring Curls
Leg Raise

Agree, disagree? Comment below. And do you see those share buttons to the left? Go ahead and share this post to someone who needs to work on their butt.

If you show results from this workout then let me know at The Fittest Blogger.