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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Saturday, April 16, 2016

Easy Butt Shaping Exercises

Do you ever worry about how your butt looks in your favorite jeans? Most people do consider it – or should. Unfortunately, not everyone has a nice looking butt – regardless of what they wear. To get a butt that you like, and that others will admire, you need to do some easy butt shaping exercises.

butt shaping exercises

Leg Lifts for a Better Butt Shape

Get on your hands and knees. Extend one leg straight out behind you, and lift that leg as high as you can. Hold it in the air for a few seconds, squeezing the glutes as you hold. Bring the leg back down, but don’t touch the floor. Repeat the process ten times for each leg.

You can also lie on your side, and bend both knees so that your hips are at a 90 degree angle. Stretch the top leg out straight in front of you, and then lift that leg, hold, and then let it back down. Repeat this exercise ten times on each side as well, and try a variation where you do the leg lift, but with the knee bent.

Take the Stairs for a Better Butt

Stairs are extremely beneficial for the legs and the butt – and it’s also a good aerobic workout. Going up is better than going down when it comes to shaping the butt. You can work out with stairs even if you don’t have stairs. All you need is one step that is about 10 to 18 inches off the floor. Step on and step off – and repeat as often as possible.

If you do have access to stairs, climb those stairs as often as you can each day, and make sure that you are doing it with the purpose of shaping your butt, so that you can climb those stairs in an effective manner.

Sitting Exercises for a Shapely Butt

While you are sitting, tighten your butt muscles as often as you can. Tighten the muscles; hold them, and then release, repeating the process over and over again. This is similar to Kegal Exercises, but instead of using the vaginal muscles, you are using the muscles in your butt.

You don’t need expensive gym equipment of any type to achieve the butt that you want. You just need to make the effort to strengthen and tone those muscles each day. This can be done in the privacy of your home – or even sitting at your desk in your office – and you should devote at least thirty minutes each day to getting the butt shape that you desire.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.