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WORK YOUR BUTT OFF: Hammy Over Miami Workout

When you’re over 40, your poor lower body requires quite a beating. Between the spankings I got as a kid and the countless times this clumsy girl has fallen flat on her rump, I’d say this butt is no stranger to a beating though, so it should be able to handle it! 🙂

Truth is though, 41 years has done a number on my toosh. My skin isn’t as tight as it used to be and it is difficult to shape and reshape that area for me. BUT (pun intended) it’s not impossible.

Did you hear me? I SAID, IT’S DIFFICULT BUT NOT IMPOSSIBLE.

Why Women Must Weight Train
Here is a photo of a woman who got butt implants. To me, this is a PERFECT example of what building muscle with a workout (like the one below) can do. It plumps up muscle tissue and gives the bottom shape. The new muscle smooths out the skin and reduces the appearance of cellulite. It even gives the skin a more youthful appearance. And although I’ll never walk around in a thong, a nice bottom and shapely legs improves your overall shape – plus it makes you feel healthy, fit and strong. You can have expensive surgery OR you can workout and get it for practically FREE!

Getting My Butt (and Mind) In Gear
It’s always easy to get discouraged but when you think of the alternative it’s easy to get ENCOURAGED. The fact is, if I don’t do anything I’ll look and feel much worse. If I don’t ever try, I’ll never know what I CAN do. If I don’t keep it up, I’ll never know what it would have been like to stick with it. No matter which way I look at it, NOT trying is simply not an option.

Workouts must be tough and regular. My diet must be tough and regular. I must throw motivation out the window and replace it with determination and discipline. Once that kicks in, and begin seeing results, I’ll pick up a new bit of motivation along the way.

I may not have a perfect body (and likely never will) but I can sure as heck do what I can to make the best with what I have – and so can you!

Hammy Over Miami Lower Body Workout by Steve Pfiester

Click on the links below to view instructional video at FitStudio by Sears. Complete the workout below with little to NO rest between exercises in each circuit. When working the GLUTES in the 2nd circuit, try to remain on one leg through each round for the best results (with little weight on the “resting” leg). 

LOWER BODY CIRCUIT (3 Rounds)

20 Overhead Walking Lunge
30 3-Position Squat
#1 10 Plea Squat (Wide stance)
#2 10 Regular Squat (feet shoulder width apart)
  #3 10 Sissy Squat (Feet close together)
15 Prone Hamstring Curl (Prone = laying face down)
15 Straight Leg Dead Lift (barbell or dumbbells)

(Complete 3 rounds/sets)

GLUTES (3 rounds/ 25 repetitions)

Perform Round 1 all on left food, then do right, and move to round 2, etc.
25 Repeater Knees (lunge position, repeatedly bringing back knee up)
25 Squat Abduction (Squat with alternating outer thigh lift)
25 Romanian Dead Lift (also called One-Leg Dead Lift)
25 Step Ups (use bench or plyo box)
25 Lunge Kicks

(3 rounds on each side, 6 rounds total)

Like what you see? Try our 4-Week BCx Boot Camp program at FitStudio!

HOT BUNS: Butt Workout for Home or Gym

Many of you have asked for more butt workouts so here you go!! We designed this workout for FitStudio, powered by Sears – complete with instructional video.  This killer combination of lunges, deadlifts, bridges and knee repeaters can totally reshape your booty just in time for bikini weather!

If you try it, be sure to comment on FitStudio’s workout page, rate it, like it and share it with friends. We’d love your feedback!!

CLICK HERE to get your HOT BUNS and view the entire workout on FitStudio.

Baby Got Back

“I like big butts and I can not lie, You other brothers can’t deny”…

Sir Mix-A-Lot might like big butts but I think most women are working hard to get rid of their big butts – and some are even terrified of making it even bigger than it already is. This is why I believe women don’t do squats and other butt-firming exercises. They are scared they’ll make their big butt even bigger.

So, the million dollar question is: Will leg & glute exercises make your butt bigger?
It depends on the condition of your butt muscles. Think of your butt like a grape. When the grape is ripe it’s smooth, plump and round. So is a fit butt – it’s full of water and glycogen that makes the muscle smooth, plump and round (which is what we all should want). However, over time, our butt deflates like a old grape and gets unshapely and eventually as small, ugly and flat as a raisin.

Now, if you didn’t gain any weight, you’d just have a saggy unshapely pancake booty, but most people gain fat around that unshapely behind so you have nothing left that even resembles a butt muscle because it’s all covered with bumpy fat cells. Read the rest of this entry

Get a Bootylicious Butt for Jeans Season

I love, LOVE, LOOOOOVE jeans. I’d wear them every single day if I could. Jean shorts, boot cut jeans, wide leg jeans, skinny jeans –  you name it, I love JEANS! —BUTTTTTT, (pun intended) no matter what brand is hot, it’s a big “NOT!” if my butt looks bad in them.

Redbook recently did a story on the Best Jeans for Your Butt. Don’t get excited – they didn’t give you a great list of cool brands to choose from, but just gave some pointers on what to look for to “mask” your flaws. But why try to hide what we can fix?

In 15 Minute Fashion’s Best Jeans for Fall 2011 article, skinny jeans and jeggings (leggings that look like jeans) show up in the top pics. I have news for you, if you don’t like your butt – you are NOT going to have a lot of options this year because skintight jeans are still dominating the clothing stores.

If your butt was already saggy or mushy, skinny jeans will just flatten and spread it out more. So, instead of trying so hard to get a shapely pair of jeans, let’s work hard to get a shapely butt!

Have you ever seen a flat bottom on a kid? NO! They have perky firm bottoms because they are constantly active. As we age, and sit around on the computer all day, we lose muscle – including our butt muscles. Similar to a deflated balloon, we just need to re-inflate the glutes by exercising those muscles.

Steve Pfiester demonstrates his top 3 butt-lifting exercises that will perk up, and firm up, your derriere. pFit Tip: Do 3-4 sets of 20 of each exercise 2-3 times a week.

My Favorite Jeans in My Closet:
#1 Miss Me
#2 True Religion
#3 Rock Revival
#4 MEK
#5 Vigoss
#6 Joes Jeans
#7 ReRock (now available at Express)
#8 Rich and Skinny
#9 Miss Sixty
#10 Destroyed Jeans  


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