best spin bike workout video image
Anonymous1
I'm really skinny and tall and my butt is small and flat. How do I make it rounder and maybe bigger? Also, does wearing thongs make it rounder? I heard it does but Idk.
Answer
How to Get a Rounder Butt
By Glenda Taylor, eHow Contributor
Get the rear end of your dreams.
If you long for an hourglass shape, small waist that tapers into a nicely rounded butt, you are in good company. One of the most common complaints a woman has about her body centers on her rear end. If youâre underweight or if your bottom line has dropped a little with age, a few techniques can help you regain a girlish figure.
Other People Are Reading
Ways to Get a Rounder Butt
http://www.ehow.com/info_8292927_ways-rounder-butt.html
How to Have a Rounder Butt Using Resistance Bands
http://www.ehow.com/how_5158440_rounder-butt-using-resistance-bands.html
Instructions
1
Get moving. Your gluteus muscles, the largest, bulkiest muscles on the back of your hips that form your butt; connect to your hamstrings, which consist of three large muscles that run down the back of your leg. When you move, these muscles work together to move and lift your body weight. As your gluteus muscles become stronger, they will sit higher on your backside. Try taking larger steps when walking or going up steps two at a time.
2
Do squats and lunges. Among the best exercises for toning up butt muscles, squats work the upper portion of the gluteus muscle. Perform squats with your back straight and your body lowered no further than a horizontal position from your hips to your knees. Try holding onto a chair or counter top with one hand for support. Tighten your abdominal and gluteus muscles and avoid leaning forward to protect your knees. Watch a video on the correct way to perform squats. (See Resources.)
3
Lunge forward on alternate legs, placing one foot in front and balancing your body as you lower yourself. Stop before your front knee reaches a 45-degree angle to protect your knee joint. Make sure to keep your bent knee directly over your ankle and tighten your abdominal muscles to prevent over arching of your back. Watch a video on the correct way to perform a lunge. (See Resources.)
4
Rent a different âbunsâ DVD each week to keep your fitness routine from going stale. Itâs hard to do the same video day after day, so donât. Video stores stock many fitness DVDs and not only will you enjoy the change of pace, youâll find new ways to firm and shape your hips.
5
Take martial arts classes. Thereâs a good reason female martial arts experts have shapely derrieres; they spend hours kicking in all different directions. Not only will you strengthen the muscles that make your backside round and shapely, youâll stretch and learn to keep your muscles limber. As a plus, you may come away with some self-defense techniques.
6
Stretch properly before performing exercises that involve lunges, squats or kicks to prevent a pulled muscle. When stretching your muscles, use gentle tension instead of bouncing and take your time. When your muscles are limber, you can perform exercises with less chance of injury. Use proper stretching techniques to avoid a pulled muscle. (See Resources.)
7
Jump on your bicycle and take a spin. A change of scenery lets you forget that your hamstring and gluteus muscles are getting a workout. On inclement days, use a stationary bike and distract yourself by watching television, listening to music or reading a magazine.
8
Eat more protein and reduce your intake of starchy carbohydrates, sweets and saturated fats. Muscles are made of protein and they become stronger as they receive more fuel. Saturated fats, found in some meat products, eggs and whole dairy foods, increase your risk of clogged arteries, coronary heart disease and stroke. Become a label-reader when shopping for healthy food.
Tips & Warnings
Consult your physician before going on any protein modification diet.
Consult a certified trainer when you start a butt-rounding exercise routine in order to ensure that you perform the exercises safely.
How to Get a Rounder Butt
By Glenda Taylor, eHow Contributor
Get the rear end of your dreams.
If you long for an hourglass shape, small waist that tapers into a nicely rounded butt, you are in good company. One of the most common complaints a woman has about her body centers on her rear end. If youâre underweight or if your bottom line has dropped a little with age, a few techniques can help you regain a girlish figure.
Other People Are Reading
Ways to Get a Rounder Butt
http://www.ehow.com/info_8292927_ways-rounder-butt.html
How to Have a Rounder Butt Using Resistance Bands
http://www.ehow.com/how_5158440_rounder-butt-using-resistance-bands.html
Instructions
1
Get moving. Your gluteus muscles, the largest, bulkiest muscles on the back of your hips that form your butt; connect to your hamstrings, which consist of three large muscles that run down the back of your leg. When you move, these muscles work together to move and lift your body weight. As your gluteus muscles become stronger, they will sit higher on your backside. Try taking larger steps when walking or going up steps two at a time.
2
Do squats and lunges. Among the best exercises for toning up butt muscles, squats work the upper portion of the gluteus muscle. Perform squats with your back straight and your body lowered no further than a horizontal position from your hips to your knees. Try holding onto a chair or counter top with one hand for support. Tighten your abdominal and gluteus muscles and avoid leaning forward to protect your knees. Watch a video on the correct way to perform squats. (See Resources.)
3
Lunge forward on alternate legs, placing one foot in front and balancing your body as you lower yourself. Stop before your front knee reaches a 45-degree angle to protect your knee joint. Make sure to keep your bent knee directly over your ankle and tighten your abdominal muscles to prevent over arching of your back. Watch a video on the correct way to perform a lunge. (See Resources.)
4
Rent a different âbunsâ DVD each week to keep your fitness routine from going stale. Itâs hard to do the same video day after day, so donât. Video stores stock many fitness DVDs and not only will you enjoy the change of pace, youâll find new ways to firm and shape your hips.
5
Take martial arts classes. Thereâs a good reason female martial arts experts have shapely derrieres; they spend hours kicking in all different directions. Not only will you strengthen the muscles that make your backside round and shapely, youâll stretch and learn to keep your muscles limber. As a plus, you may come away with some self-defense techniques.
6
Stretch properly before performing exercises that involve lunges, squats or kicks to prevent a pulled muscle. When stretching your muscles, use gentle tension instead of bouncing and take your time. When your muscles are limber, you can perform exercises with less chance of injury. Use proper stretching techniques to avoid a pulled muscle. (See Resources.)
7
Jump on your bicycle and take a spin. A change of scenery lets you forget that your hamstring and gluteus muscles are getting a workout. On inclement days, use a stationary bike and distract yourself by watching television, listening to music or reading a magazine.
8
Eat more protein and reduce your intake of starchy carbohydrates, sweets and saturated fats. Muscles are made of protein and they become stronger as they receive more fuel. Saturated fats, found in some meat products, eggs and whole dairy foods, increase your risk of clogged arteries, coronary heart disease and stroke. Become a label-reader when shopping for healthy food.
Tips & Warnings
Consult your physician before going on any protein modification diet.
Consult a certified trainer when you start a butt-rounding exercise routine in order to ensure that you perform the exercises safely.
How to get rid of chunky hips in 3 weeks?
ky
Help! Need to get rid of my chunky hips. I am a pear shaped girl and I never fit in. Help please. Thanks
Answer
How to Get Rid of Saddlebags
Fat that settles in over your hips, thighs and buttocks forms what some refer to as saddlebags. While genes certainly play a role, you can learn how to get rid of saddlebags through diet and exercise. By targeting your saddlebags with specific exercises, you may be able to get rid of them or at least minimize their appearance.
Steps
1 Stop overeating and maintain a healthy, low-calorie diet. Make sure most of your calories come from unprocessed fruits, vegetables and whole grains.
2 Blast away saddlebags with cardio exercise. To loose weight, you must burn more calories than you consume. While walking is fine, it does not burn as many calories as heart-pumping dance workouts or even a walk-jog combination.
Start biking or check out a spinning class at your local exercise club. Working on an elliptical machine is also a good exercise for getting rid of saddlebags. Not only do these exercises burn calories, they build muscle to firm up any flab around the buttocks and hips.
Burn at least 400 calories 5 times a week. You may need to work up to this goal, so don't push yourself too hard if you can't sustain that level of activity in the beginning.
3 Include strength training into your exercise routine at least 3 times a week. Building muscles increases your body's ability to burn fat.
4 Do step-ups using a workout bench or exercise steps. Hold a dumbbells in each hand with your arms down at your side. Step up with your right foot onto the bench and then your left foot. Step down with your right, then your left foot. Repeat 10 times. Reverse the lead foot and repeat the exercise 10 times.
Beginners should start with 2-pound weights and work up to 15 pounds in each arm. Aim for 3 to 4 sets on each foot.
5 Perform side leg raises by putting on ankle weights and holding on to a wall or piece of furniture to gain balance. Lift your right leg up straight in front of your body as far as you can. Lower your leg and repeat 10 times. Switch legs and lift 10 times. Keep your hips straight during the exercise
Aim for 3 or 4 sets on each leg.
6 Do leg lift exercises on the floor. Extend your legs and lie on your right side, with your hips stacked and your head supported by your right elbow. Raise your leg as high as you can and lower it. Repeat 10 times and then switch sides. Keep your abdominal muscles tight.
Aim for 3 sets per leg. You can use resistance bands or ankle weights for a more advanced workout.
7 Modify your leg lifts by getting on your hands and knees, with your hands below your shoulders and your knees below your hips. With your knee bent, raise your left leg out to the side as high as you can. Hold it for 2 seconds and lower the leg back down. Keep your abs tight and your hips in line with your body. Repeat 10 times and switch legs.
8 Aim for 3 sets on each leg.
(Video)
Warnings
It's a good idea to get approval from your doctor before attempting an exercise routine, especially if you have pain in your lower body or if you have any disabilities.
Things You'll Need
Exercise steps
Hand weights
Ankle weights
Resistance bands
Sources and Citations
http://www.workoutsforwomen.com/exerciseqa.asp
http://blogs.webmd.com/pamela-peeke-md/2011/01/shed-your-saddlebags.html
How to Get Rid of Saddlebags
Fat that settles in over your hips, thighs and buttocks forms what some refer to as saddlebags. While genes certainly play a role, you can learn how to get rid of saddlebags through diet and exercise. By targeting your saddlebags with specific exercises, you may be able to get rid of them or at least minimize their appearance.
Steps
1 Stop overeating and maintain a healthy, low-calorie diet. Make sure most of your calories come from unprocessed fruits, vegetables and whole grains.
2 Blast away saddlebags with cardio exercise. To loose weight, you must burn more calories than you consume. While walking is fine, it does not burn as many calories as heart-pumping dance workouts or even a walk-jog combination.
Start biking or check out a spinning class at your local exercise club. Working on an elliptical machine is also a good exercise for getting rid of saddlebags. Not only do these exercises burn calories, they build muscle to firm up any flab around the buttocks and hips.
Burn at least 400 calories 5 times a week. You may need to work up to this goal, so don't push yourself too hard if you can't sustain that level of activity in the beginning.
3 Include strength training into your exercise routine at least 3 times a week. Building muscles increases your body's ability to burn fat.
4 Do step-ups using a workout bench or exercise steps. Hold a dumbbells in each hand with your arms down at your side. Step up with your right foot onto the bench and then your left foot. Step down with your right, then your left foot. Repeat 10 times. Reverse the lead foot and repeat the exercise 10 times.
Beginners should start with 2-pound weights and work up to 15 pounds in each arm. Aim for 3 to 4 sets on each foot.
5 Perform side leg raises by putting on ankle weights and holding on to a wall or piece of furniture to gain balance. Lift your right leg up straight in front of your body as far as you can. Lower your leg and repeat 10 times. Switch legs and lift 10 times. Keep your hips straight during the exercise
Aim for 3 or 4 sets on each leg.
6 Do leg lift exercises on the floor. Extend your legs and lie on your right side, with your hips stacked and your head supported by your right elbow. Raise your leg as high as you can and lower it. Repeat 10 times and then switch sides. Keep your abdominal muscles tight.
Aim for 3 sets per leg. You can use resistance bands or ankle weights for a more advanced workout.
7 Modify your leg lifts by getting on your hands and knees, with your hands below your shoulders and your knees below your hips. With your knee bent, raise your left leg out to the side as high as you can. Hold it for 2 seconds and lower the leg back down. Keep your abs tight and your hips in line with your body. Repeat 10 times and switch legs.
8 Aim for 3 sets on each leg.
(Video)
Warnings
It's a good idea to get approval from your doctor before attempting an exercise routine, especially if you have pain in your lower body or if you have any disabilities.
Things You'll Need
Exercise steps
Hand weights
Ankle weights
Resistance bands
Sources and Citations
http://www.workoutsforwomen.com/exerciseqa.asp
http://blogs.webmd.com/pamela-peeke-md/2011/01/shed-your-saddlebags.html
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