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keyla
Ok so ive recently been taking Maca Root pills. I have seen the reviews and side effects and what not some say it works others dont.
supposibly this makes ypur butt bigger? i wonder if it is true? has any one took them before ?? please let me noe thank you.
Answer
The right cardio exercise and weight training activities (like squats
and deadlifts) can make a difference in your backside and help you get
those buns of steel. Find out the best cardio and strength training
exercises for strengthening and firming up your rear.
1. Squats.
Squats are one of the best exercises you can do for your hips, butt
and thighs. Stand with feet hip-width apart and squat, keeping back
straight, abs in and knees behind your toes. Let your butt lightly
touch chair and squeeze butt to stand up. Repeat for 2-3 sets of 8-12
reps and add weights for more intensity.
2. Lunges. Stand in a split
stance, with feet about 3 feet apart. You want both knees to be at
about 90-degree angles at the bottom of the movement, so adjust
accordingly. Hold weights in each hand (or place a barbell behind the
neck) for added intensity. Bend the knees and lower the back knee
toward the floor, keeping the front heel down and the knee directly
over the centre of the foot. Keep the torso straight and abs in as you
push through the front heel and back to starting position. Don't lock
the knees at the top of the movement. Perform 1 to 3 sets of 10 to 16
reps according to your fitness level and goals.
3. Step Ups. For step
ups, you simply place one foot on a step or platform and push through
the heel onto the step. This is an excellent exercise for the glutes.
4. Hip Extensions. Lie on the floor with feet propped on the ball,
legs straight. Keeping abs tight, slowly lift your hips off the floor
(squeezing the buttocks) until body is in a straight line. Hold for a
few seconds and lower, repeating 10 to 15 times.
5. One-Legged Deadlifts. You should skip this exercise if you
have any back problems. To do this move, take the left leg back just a bit, lightly
resting on the toe. With the weights in front of the thighs, tip from
the hips and lower the weights as low as your flexibility allows. Keep
your back flat or with a natural arch and make sure you keep the abs
contracted to protect the back. Squeeze the glutes of the working leg
to raise back up. Do 2-3 sets of 8-12 reps.
6. Hiking. Now the
exercises listed above aren't the only strength moves for the glutes,
but we often forget that there are cardio activities that will also
engage the backside. Hiking is one of those activities and it also
burns tons of calories. Also, walking up an incline automatically gets
your glutes more involved and, if you're wearing a backpack, you're
really getting a workout. A 140-lb person burns about 390 calories in
about an hour!
7. Biking. Riding a bike is great for your heart and it
also targets almost every muscle in your hips, thighs and butt. On a
stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at
100-110 RPM for a calorie-blasting 30 minute workout. You can also try
Spinning at the gym or riding outside. Gear up to really work your
glutes! A 140-lb person burns 335 calories in 45 minutes.
8. Running. Running, like walking, is accessible, easy to learn, reduces stress,
helps in weight loss, and it makes you feel good. Plus, it really
works your butt, especially when you add a few hills to your regular
running route. A 140-lb person burns 475 calories during a 45 minute
jog.
9. Kickboxing. Kickboxing was a hot item back in the day, but it's
still a great workout. Controlled kicks work your hips, thighs and
butt while complex combinations that include punches will target your
abs to make them stronger. A 140-lb woman will burn up to 500 calories
with 45 minutes of kickboxing.
10. Walking. Walking is easy: you can do
it anywhere, anytime with no special equipment. There's no learning
curve and it's something you can incorporate all day long. If you walk
up hills, you can really target your glutes and, if you pick up the
intensity, you'll burn some of that extra flab off your buns! A 140-lb
person burns about 300 calories an hour during a brisk walk.
I want to get toned?
johm
I was looking at pictures oif me from a couple summers ago and I was in such great shape. The thing is I didnt work out then and I dont now. I'm not fat at all, just out of shape. My stomach has a little pouch and my dream is to be in amazing shape by summer. Does Pilates work?
if so how often should i do it and can i buy the dvd's at target
im 5'4 110 pounds
Answer
Pilates, like any type of exercise, will work IF you are consistent and dedicated. You are given yourself enough time, so if you practice Pilates regularly, do cardiovascular exercise or at least maintain an active lifestyle, and eat in a healthy manner over the next few months you should be in great shape.
Pilates is a toning exercise. You are working your muscles, increasing strength. Although you do burn calories while doing Pilates, you do not burn as much as you do, say, running or even walking. Additionally, you are not working your heart strong enough for it to count as cardio. That said, by toning your muscles you are doing good things not only for your health and ability to live life to the fullest but you are also ensuring that when you do lose weight you will have shapely muscles that will help you look and feel even better.
By the way, Pilates will help you with your flexibility, an often neglected part of fitness.
A good weight loss program, then, will combine both strength / toning and especially cardio. You want to do strength / cardio 2-3x / week, and make sure you have at least one day of rest each week so your body can recover. Depending upon your goals, you should get at least 30-60 min., maybe even up to 90 min., of cardio activity daily, up to 6x/ week. You don't have to hit the gym daily, but make an effort to include more walking, taking the stairs, etc., in addition to finding physical activities that you enjoy doing. Walking, jogging, or running, even chasing after little ones; aerobics; swimming; kickboxing; spinning or bike riding; dancing; and many other types of activities count as cardio. Breaking exercises up into little chunks throughout your day is just as effective as setting aside large blocks of time, and any sort of activity that gets your heart pumping counts as cardio.
I personally have found that Pilates has helped me tremendously in gaining strength, especially in my core (abs and lower back), improving my posture and flexibility, and pulling in my tummy. I haven't lost much weight, if any, with Pilates; for my body what I eat affects my weight more than anything else, although I need exercise to aid in loss or at least maintenance. I *look* like I weigh a couple of pounds less than I actually do when I am very diligent with my Pilates practice, though.
Yes, you can buy Pilates videos at Target. You'll most likely see some of Winsor Pilates' videos, and you may also find videos by Shape, Leslie Sansone, Prevention, or The Method. (I haven't checked my Target's shelves too recently.) If you're looking for more information on Pilates videos, I highly recommend CollageVideo.com, where you can see previews of the videos they have in stock and read customer reviews; VideoFitness.com, where you can read consumer reviews of a ton of videos and ask questions on their forum; and YourExerciseDVDs.com, where you can read professional reviews of a number of videos.
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