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I need to blast my butt into shape

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  • I need to blast my butt into shape

    I have a naturally slender, fit appearance (even though I'm not fit...lucky, I know) except for a flattish, sad butt and poorly toned thighs. There's a video I have that's called Killer Butt by Delores Munoz that is 25 minutes of squats, lunges, plies, kicks and then 20 minutes of some intense floor exercises. I did it yesterday and I nearly died. MY HR was through the roof and I paused the video several times so I could breath and get my HR down. Now I can barely walk.

    So, is doing something like this 3 days a week my best bet or is there a better way? Thanks

  • #2
    A while back I read on Darya Pino's Google+ feed that she was amazed at the speed in which the kettlebell toned her backside. She said she was inspired to give it a whirl by Tim Ferris's Perfect Posterior post.

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    • #3
      If you are incorporating walking into your routine, go find a hill to walk on - walking up and down hills is great for the thighs and butt - and some light cardio too.

      On my street I can walk to the west of my home for flat, and to the east for a nice hillside workout. I live in a coastal community and at the ocean is a long flight of stairs down to the beach that is very popular with locals for a workout with a view. Even the fire department uses them!
      Positively Radical Pigeonholes are for Pigeons!

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      • #4
        I think we need a picture to be able to give accurate advice

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        • #5
          Thanks everyone! Kettlebells and hills are a great idea. I am so discouraged by the current state of my tush.

          arthur, take my word for it! Maybe I'll do before and afters. I've been eating primal for a few months now, so the rest of me looks pretty decent.

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          • #6
            Barbell squats and deadlifts worked very well for me. I'm sure KB swings can work too. Good luck!

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            • #7
              Funny thread title...

              I like the squats and deadlifts idea.

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              • #8
                Originally posted by Alan M View Post
                A while back I read on Darya Pino's Google+ feed that she was amazed at the speed in which the kettlebell toned her backside. She said she was inspired to give it a whirl by Tim Ferris's Perfect Posterior post.
                +1 I was amazed at how fast they targetted and improved my glutes, and I had pretty decent ones to start with

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                • #9
                  The two excersises that set my glutes on fire are:

                  -one-legged deadlift with kettlebells
                  -Super-Star Bootie Routine on the treadmill: set yourself to a speed you can walk without holding onto anything. Set Incline to 5. Up the incline every minute till get to Incline 15. Walk 15 min on Incline 15. Start climbing down 1 minute at a time. Adjust speed as necessary to keep walking without cheating and holding the handles. It takes 35 min to complete. If gym limits time to 30 min, climb down to 10 and then stretch a little
                  My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                  When I let go of what I am, I become what I might be.

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                  • #10
                    Originally posted by yodiewan View Post
                    Barbell squats and deadlifts worked very well for me. I'm sure KB swings can work too. Good luck!
                    /thread, question answered!
                    Organic / Wild / Pasture fed - thats Primal.
                    Primal is a step to a healthier, stronger, longer life with weight reduction as a side effect.
                    Primal is not just a weight reduction tool.

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                    • #11
                      +2 on the kettlebells/hills...Get ups are also helpful. Just remember to "not push too hard". If you can barely walk, this means you pushed too hard. This can sometimes lead to injuries, and longer setbacks...
                      Free your mind, and your Grok will follow!

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                      • #12
                        Check your posture. If you tuck in your tailbone, that will cause glute deactivation which leads to weak and poorly developed glutes (not to mention bad posture and back pain).

                        I learned this from Esther Gokhale's book. Here is her Google talk:

                        Authors@Google: Esther Gokhale - YouTube

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                        • #13
                          This thread inspired me today to find a few youtube vids, grab my 5lb weights, cross em and try out the swing motion. It's fun and gets your heart rate up quickly. I think it will do some nice things for the backside kinda like squats but easier on the knees.

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