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.
On to the second exercise of the " Butt Blasting Series ": Dumbbell Step Ups
This exercise is a bit more anaerobic in nature and requires major focus.
With a medium weight dumbbell in each hand, say 10 lbs, put your right foot flat up on a bench or box. Roll your shoulders back and engage your upper back, not neck, to hold the dumbbells.
Now, with stomach tight, slowly stand up engaging the right butt and entire right foot. Don't push up from your toes or knees. Stand all the way and squeeze your butt @ the top of the rep by pointing your opposite toe - but don't lock out your right knee.
Now, slowly come down, counting 5 seconds or even 10 seconds, back to your starting position and repeat the same sequence with the same leg for 15 reps.
This should burn like crazy!
If it doesn't, you’re not going slowly enough; you’re bouncing. So, maybe lower the weight of the dumbbells or lower the height of the bench or box with a step. If it truly gets too tough, you can spot yourself by bouncing just a little bit off the bottom, but never forget to squeeze @ the top of the rep and keep that foot flat the whole time.
Do 15 reps each leg but don't interchange your leg. You should do 15 reps on one leg and then 15 reps on the other.
You want to feel this right in the dimple of your butt cheek. You should be able to take a magic marker and draw a target on your dimple and that is how specific you should feel this, and it's all possible by going slow.
Key points again:
- Roll your shoulders back and engage your upper back, not your neck, to hold the dumbbells.
- Pace is key!
- Use your butt, not your knees.
- Never have your knee extend past your front toes.
- When you get good at this add weight and add height!
Note: You should do cardio intervals with this exercise as well.
3 to 5 sets of 15 on each leg and stay tuned for the third and final exercise in the series!
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.
I used to have a lighter weight bar on my shoulders, put my toes on a piece of 2x4 scrap on the floor, and peak the butt muscles at the top of the rep. I like your method better actually, and just started doing it that way. Thanks...
Posted by: Michael Steinberg | June 07, 2010 at 01:44 PM
Great tip! although I love squats, I think it's so important to do exercises that work one leg at a time (like lunges, step ups etc.) as these types of movements are often neglected.
Posted by: Isaac | July 19, 2011 at 02:01 AM
Hello,
I would like to know how early/late should one cool down(by a shower) after an intense workout ? Does it affect in anyway the calories that are supposed to keep burning after an intense workout ?
Please answer one more Qn.
I am a medical student and usually short on time, so I combine my exercises with listening to my lectures on iPod, where my focus is on the lectures and the exercises I do only mechanically, i.e I am not 'in' my exercise. Does it matter, to get the maximum benefit of the exercise. Is this way unholistic ?
Kindly reply, as I have no one to ask these Qns to.
Posted by: Galaxy | July 19, 2011 at 06:49 AM
Hi,
It's me again :)
I had forgotten to ask for guidance for some exercises to INCREASE the size of my butt !
Yes, I said 'increase' the size of my butt.
I have lost a lot of fat over my butt by walking on treadmill, but now my butt looks SO small, it's almost flat.
I want it to look more voluminous and curvaceous without having to eat a lot of fattening stuff.
PLEASE GUIDE.
THANKS.
Posted by: Galaxy | July 19, 2011 at 09:39 AM
This is some good info. I have been doing alot of research for my blog for this and similar subjects and will be bookmarking this for future reference purposes. Thank you.
Posted by: exercise bike reviews | July 20, 2011 at 07:38 PM
I tried this exercise last night and boy am I sore this morning...but a good sore. I love that it works each leg at a time - more isolated that way. Thanks for sharing this great exercise going to add it into my regular rotation.
Posted by: christine | July 20, 2011 at 08:51 PM
Indeed, all of it are great exercise tips. I would definitely try it and see what happens. So far, it sounds like a good routine and I'm quite positive that it will also yield good results. Thanks for this post.
Posted by: Simon S | July 22, 2011 at 02:40 AM
This exercise works very well however squats are still the best exercise for a tight butt.
Posted by: Jenna Willson | August 24, 2011 at 11:29 AM
It's funny but I bought shape up shoes and it works for me. Squats are making my thighs too masculine but the ones I do the most are on the mat.
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