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  • A Better Butt is Just 4 Weeks Away

A Better Butt is Just 4 Weeks Away

by - March 26, 2014 - with 0 Comments

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A Better Butt is Just 4 Weeks Away

Show of hands: how many of you despise your derriere?

You’re not alone. Far from it.

Studies show that as many as 9-in-10 adult women dislike their bodies.

It’s time to bury your negative body obsession and realize that if you don’t like your butt (or any other body part, for that matter)… well, FIX IT!

Fitness pros will tell you, all it takes is a little time and a little sweat to firm up – and it’s surprisingly easy to tighten up your backside.

"What many people don't realize is that your butt is one of the easiest body parts to transform," said eDiets contributor Brad Schoenfeld, a nationally recognized exercise physiologist.

"The glutes are among your biggest and most powerful muscle groups, so they respond quickly when challenged with exercise."

Essentially, if you’ve got four weeks, you’ve got a great start on a better bottom.

Here is a proven workout program Brad created for FitnessRxWomen.com. NOTE: Some exercises do require a few pieces of basic gym equipment.  

THE EXERCISES

Sumo Squat: Rest a barbell across the back of your neck, grasping the bar with both hands. Assume a wide stance equating to approximately 140% of shoulder-width, feet turned slightly outward. Descend downward as far as comfortably possible. Your lower back should be slightly arched and your heels should stay in contact with the floor at all times. When you reach the bottom position, reverse direction by forcefully straightening your hips and return to the start position.

Romanian Deadlift: Grasp a straight bar and let it hang in front of your body. Assume a shoulder-width stance and brace your core so that your lower back is maintained in neutral position. Keeping your knees bent at about a 20-degree angle, bend forward at the hips and lower the barbell down as far as comfortably possible without rounding your back. Reverse direction, contracting your glutes as you rise upward to the start position.

Lateral Band Walk: Secure a resistance band around your ankles and assume a shoulder-width stance. Keep your posture erect, bend your knees slightly and while maintaining tension on the band, lift your right foot and step laterally to the right. Lift the left foot and bring it towards the first so that you return to a shoulder-width stance. Continue stepping laterally for the prescribed number of repetitions, then repeat the process on the opposite side.

Deficit Reverse Lunge: Grasp two dumbbells and allow them to hang down by your sides, palms facing your body. Assume a shoulder-width stance on a small step or box, shoulders back and chin up. Take a long step backward with your right leg and lower your body by flexing your right knee and hip. Continue your descent until your right knee is almost in contact with the floor. Reverse direction by forcibly extending the right hip and knee, bringing the leg forward until you return to the start position. Perform the move the same way on your left, then alternate between legs until the desired number of repetitions is reached.

Standing Cable Abduction: Attach a cuff to the low-pulley of a cable apparatus and then secure the cuff to your right ankle. Position yourself so that your left side faces the weight stack and grasp something sturdy for support. Keep your body erect, your core braced and allow your right leg to come across your body so it crosses over your left leg. Initiate the movement by pulling your right leg across your body and directly out to the side, and then return the weight along the same path back to the start position. After finishing the desired number of repetitions, reverse the process and repeat on the left side.

Hip Thrust: Sit on the floor with a barbell positioned over your shins and align your upper back across a secure padded bench or step, feet approximately shoulder-width apart. Roll the barbell over your thighs so it rests at your hips (if the bar causes discomfort, consider using a pad or towel around the bar). Brace your core and forcefully extend the hips until the torso is parallel with the ground and a hip-neutral position is reached. Hold the contracted position for a moment then return to the start position.

THE WORKOUTS

No. 1: Sumo squat, Romanian deadlift, lateral band walk… 3-4 sets of each

No. 2: Deficit reverse lunge, standing cable abduction, hip thrust… 3-4 sets of each

THE PROGRAM

Perform twice a week. Allow for 72 hours rest between sessions. Aim to use a variety of repetition ranges so that you train with heavy (3-5 reps), moderate (6-12 reps) and light (15-20 reps) intensities on a regular basis.

So, are you ready to put that flabby backside behind you? A good diet will help boost your progress – and we can surely help you with that!

Just click here to get started with your free diet profile.

 

eDiets Chief Editor John McGran has an extensive background in online dieting and tabloid news. He covers the celebrity beat for eDiets.

 

eDiets Free Diet Profile

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