Mini Skinny Wallet
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Is Your Rear View Beach Ready
Men and women alike have many concerns and complaints when it comes to their bodies and the imperfections they see in the mirror. Men usually struggle to improve their chests (hence the unflattering term ‘man boobs’) and shrink their love handles. As women however, our focus is usually on anything and or everything that jiggles below the waist. Oh how some of us spend countless hours trying to perfect our all too imperfect hips, thighs and buttocks! These frustrating parts cause panic at the first sign of spring when we realize that bikini season is fast approaching. We’ve tried crazy fad diets, spent endless hours on the treadmill and emptied our wallets for the false hope of those expensive department store ‘fat melting creams’. Women put a lot of time, thought and money into just trying to look good while walking away.
The answer to smaller hips, taut thighs and a sexy backside doesn’t cost much but it does take a little blood, sweat and tears. Ok, definitely no blood, a whole bunch of sweat and well…maybe a few tears.
The shapely, lean, feminine body we all so desire to reside in requires two things. First of all your diet needs to be clean and nutritious, providing the right amount of quality nutrients from all of the delicious food groups. You’ll need to know how many calories your body requires in order to operate at full capacity.
Just as important as a clean diet, is picking up those weights! Resistance training is what gives our muscles the sexy shape and firm, strong look. Performing a well designed, knowledgeable workout routine with consistency and maximum effort will lift your bum, shrink the hips and get your legs into ultra-mini skirt shape!
Let’s take a look at some of the best leg and butt tightening moves.
THE SQUAT
The squat is probably the ultimate exercise for shaping the entire lower body! Not only does it work 75% of all the muscles in the body, there are also numerous variations of the squat, making it possible for people of any and all fitness levels to incorporate into their workout.
If you are new to working out, start with the chair squat. Stand with feet shoulder width apart and squat down, making sure you keep your back straight and your core tight, while watching to make sure your knees don’t extend past your toes. Lightly touch the chair behind you and squeeze your bum to stand again right away.
Once you are comfortable with the form, graduate on to bodyweight speed squats, and then barbell or dumbbell squats. Start with 2 or 3 sets of 10-15 reps, gradually adding weight for resistance.
GLUTE BRIDGES
Glute bridges are great for targeting the bum and hamstrings. It’s also a useful exercise for people that have trouble recruiting the often neglected glute muscles. If you do these properly, you’ll really feel a burn in the center of your rear end.
For beginners, you can start with no equipment and as it gets easier move on to using just one leg at a time, then adding a stability ball or medicine ball. If you are trying this for the first time, start with a two leg glute bridge from the floor. Lying on your back, your knees should be bent with feet flat on the floor. With your hands flat at your side, raise your hips, pushing the pelvis up so that your body is now in a straight line at a 45 degree angle with the floor. Hold this position for 2 seconds while squeezing the buttock. Lower yourself gently back down to a flat position and repeat for as many reps as possible.
Once you feel confident in this move, try using just one leg, holding the other in the air or resting atop the working leg. From there you can move on to using a stability ball or medicine ball for added intensity. Place one foot flat on the medicine ball and rest opposite leg atop the working leg. Perform reps in the same matter, holding briefly at the top. With any of these variations, start with the maximum number of reps you are able to do. If you can perform more than 15, it’s time to move to the next level.
LUNGES
Lunges are another great exercise for firming up the jiggle in your wiggle. Lunges offer almost limitless variations for every fitness level. Start with alternating bodyweight lunges, progressing to walking lunges, barbell or dumbbell lunges, static weighted, reverse, lateral or jumping lunges. If you are just starting out follow these instructions to ensure proper form.
Keeping the torso erect and your head up, facing forward take an exaggerated step forward with the lead leg of your choice. Keeping your lead knee directly over foot, allow your hip and knee to flex, lowering you’re your lead leg until the knee is about 1 or 2 inches from the floor and the leg is at a 90 degree angle with the floor. Return to the starting position and repeat with the opposite leg. Perform as many reps as possible for 2 to 3 sets. Once this is perfected, increase your tempo or add dumbbells for increased resistance.
So there you have it. Three of the best lower body firming exercises. Incorporate these into your workouts 2 to 3 times a week and you will be looking great when it’s time to hit the beach! Don’t forget to clean up your diet as well for optimal results. It’s time for the skinny jeans to re-appear!
About the Author
Shauna Weiss is a personal trainer and nutrition consultant specializing in online diet and workout programs.
http://www.healthy-womans-diet.com
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