THE ULTIMATE BUTT BLASTER SERIES: EXERCISE #2
THE ULTIMATE BUTT BLASTER SERIES: EXERCISE #1
HAPPY FOURTH OF JULY!
FAT BURNING LEMONADE AND MASTER CLEANSER
WARMING UP! REVIVE THE REAR
IT'S ALL ABOUT COMMITMENT!
ONE EXERCISE TO CHANGE YOUR STOMACH 4EVER !!!!
THE SIDE BRIDGE
AN EXERCISE FOR ULTIMATE ABS AND ARMS
CARDIO
CELEBRITIES
CLEANSE
CLIENTS
COMMITMENT
COMMUNITY QUESTIONS
CONSERVATION
CORE TRAINING
CURRENT EVENTS
EQUIPMENT
EXERCISE
EXERCISE FOR YOUR SPIRIT
FOUR ELEMENTS OF FITNESS
HEALTH, PREVENTIVE
HOLIDAYS
HOLISTIFY
IMPROVED APPEARANCE
INTRODUCTION
LAUGHING
MEDIA APPEARANCES
MIND AND SPIRIT
MOTIVATION
NUTRITION
PILATES
POWER FOODS
PROPER BREATHING
QUICK TIPS
QUIZZES
REAL RAW LIVE
RECIPES
REVIEWS
SUPPLEMENTS
SURFING
VIDEO
WATER/OUTDOOR TRAINING
WEIGHT CONTROL
WEIGHT LIFTING
WORKING OUT
YOGA
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Gregory Joujon-Roche helps celebrities get into the best shape of their lives.
Now he brings that knowledge to you.
Available at Amazon.com and Barnes and Noble.
Here is the third exercise in Butt Blaster Series: V-lift.
It is both a stretch and a strength exercise. Here is how you do it: Stand in a V stance (a V stance: this means stand tall, abs engaged, feet pointed outward, and legs slightly wider then your shoulders so you’re making a giant V) while holding medium resistance dumbbells - try 10 lbs to start. The dumbbells should be held with your palms facing in, the weights touching the front of your thighs.
Slightly bend your knees, but keep your back straight and shoulders back. Now, you want to bend over, but bend from the hip keeping your back completely straight. The dumbbells that are touching your front thighs almost scrape your body, and follow exactly your toe line all the way down to the floor or as far as your able.
Keeping your stomach engaged and your butt lifted, feel your hamstrings stretch all the way out and open up as you stretch towards the floor. Once you have reached the bottom of the rep pause for a beat, for 5 to 10 seconds, and breathe - but stay tight!
Now, leading with the top of your head; squeeze your butt, squeeze your stomach, and lift the dumbbells back up close to your body. Remember, back straight, and slowly straighten up to your starting position. At the top of the rep, softly push the dumbbells into your thigh while lifting your butt, not your heels, and squeeze for 5 seconds. Repeat the sequence slowly for 15 reps.
Quick recap of key points:
- Use your butt, not your back.
- Go slow and squeeze, never bounce.
- Relax your neck and engage your abs.
- Pace is key! Minimum 5 seconds down, hold for 5 seconds, 5 seconds up, and finally squeeze for 5 seconds @ the top of the rep.
Interval cardio on these sets, as well, for two minutes; let's go - chop, chop!
So there is the series: after you have done all three of these exercises you should be spent!
These three exercises and the interval cardio should take at least 45 minutes to complete. If you have any energy left and you really want to challenge yourself do 30 minutes more of medium paced post cardio. Remember, it's all about the details, your focus, and executing the extras that will separate a good butt from the butt of your dreams.
All the best in health!
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Gregory Joujon-Roche helps celebrities get into the best shape of their lives.
Now he brings that knowledge to you.
Available at Amazon.com and Barnes and Noble.
Hi, just want to say thanks for the great post, keep up the good work. We all need to keep fit.
Posted by: how to detox your body naturally | April 02, 2011 at 03:03 PM
Some pictures or videos would help... hard to do a workout based on reading something.
Posted by: Rob Aker | July 25, 2011 at 07:57 AM
This is a great article that shares amzing tips. Keep on posting.
Posted by: Simon S | July 27, 2011 at 06:41 PM
Wow the V-lift exercise is a killer!! Thanks for posting it. I didn't realize how great it worked until I woke up the next day and was sore. Can't wait to try it again in a couple days.
Posted by: cyanik | August 07, 2011 at 11:34 AM
Wow, that's a great workout. Butt exercise this ix exactly what I need.
thanks a lot.
Regards, Selecttech 552
Posted by: Selecttech 552 | August 15, 2011 at 02:05 PM
I love this one "use your butt, not your back". It's so simple to manage your body just by changing your posture.
Thanks!
Posted by: Nutritional Guidelines | August 20, 2011 at 05:36 PM
Great article, great tips. Thanks a lot.
Selecttech 552
Posted by: Selecttech 552 | August 24, 2011 at 02:23 PM
yep definetely important to stay motivated! Love the site i think you explain the exercises really well
Posted by: Stu | September 01, 2011 at 04:55 AM
Whats up Greg!
Love your book, I read it cover to cover in one day. I really think you have some insightful things to say and I found it extremely motivational. I was wondering if there was any information or advice you could please share with me in order to look how you do in the picture under the commitment entry. I strive unbelievably hard to have a body like yours, and I have the utmost respect and admiration for you to achieve as well as maintain such a body.
I am currently 19 and a full time college student. Unfortunately I am unable to purchase any of your supplements because they are simply way out of my price range.I presently have a descent "six pack", and I'm very active. I surf or mountain bike everyday, while also going to the gym. I have tried your sample diets many times over the past six months and still can't seem to look the way I want to. I have tried the paleo diet and counting calories but still no luck, and it is extremely stressful. When I completely cut all of the complex carbohydrates out of my diet and only eat vegetables I feel ok, but very weak. I figured I wasn't eating enough calories so I began to eat more fats and proteins, but I still feel very debilitated. If you have any nutrition advice or concepts for me, I would greatly appreciate it. I am completely determined to achieving and maintaining a body as impeccable as yours. PLEASE find the time to write me back, I understand how busy you must be, but I can not tell you how much I would cherish some of your wisdom.
Posted by: Cody | September 02, 2011 at 04:09 PM
I agree that videos would have been extremely helpful here.
Are you saying here that by doing these exercises you will be able to get a butt if you don't have one or simply to firm up what you do have?
Posted by: 3 Wheel Bikes For Adults | September 12, 2011 at 06:32 AM
Thanks so much for the post, there is so much to learn about exercise and this article is enough to make a big impact on someone with weight issues.
Posted by: jane school diet | September 20, 2011 at 03:36 AM
This butt burning exercise is worth a try. I need to burn fat and get rid of this weight!
Posted by: Amy Heddy | September 21, 2011 at 05:25 PM
Its wonderful. We can learn from this fot better life. Thank you for sharing
Posted by: Healthy Lifestyle | September 25, 2011 at 07:44 PM
I couldn't agree more! You hit the nail right on the head when you said
it's all about the details! Loving your butt-blaster series!
Heather
Posted by: Ultra Burn | October 03, 2011 at 01:29 AM
I will definitely give this butt blaster technique a try! I used to be rather overweight but I've been following the advice and techniques of http://www.howtolosestomachfatquickly.com/ (which I'm glad I found because I've lost so much weight from it!), but I know that if I add this butt blaster workout to my routine, I'll be all the better off :)
Posted by: Stacy Melond | November 23, 2011 at 02:01 PM
It’s difficult to get knowledgeable people today on this subject, but you sound like you know what you are talking about. Thanks for this informative post.
Posted by: Gastric Bypass Man | December 06, 2011 at 04:30 PM
very nice, im gonna go start with #1 now :)
Posted by: Neil | December 23, 2011 at 04:35 PM
These work great to work out your legs and butt. Try leg raises too they really help tone your mid section and core.
Posted by: how to work lower abs | January 13, 2012 at 11:38 AM
This is a good butt exercise. Just always be aware to use your butt in the reps. Improper flexing may lead to back pains.
Posted by: viagra no prescription | January 17, 2012 at 09:25 PM
I really found this information about the butt blaster technique awesome!
I lived most of my life overweight, but I've finally cracked it through a certified trainer, who totally transformed me in around four months of physical workouts.
I found out that knowledge is key -- as not all exercises that one recommends do miracles.
I highly recommend to anyone who is struggling, like I was to read the book "The Truth about Six PAck Abs".
Regards,
Kevin Drury
"The Guy who FINALLY found the Proper Secrets in getting an Athletic Physique after 15 years of struggling in vain."
Posted by: Kevin Drury - Truth about Six PAck Abs | January 25, 2012 at 12:19 PM
Circuit training is some of the best work you can do. I really like your series. Circuits that get the heart rate up and keep the muscles challenged.
Posted by: Free Weights Shop | February 08, 2012 at 11:22 AM