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Five Fanny Fixes

Five Fanny Fixes

The “Bottom” Line

Bottoms come in all shapes and sizes. Some are fat, some are flat, some are big, some are wide in the side. Some sag low and some poke out. Some are lumpy and some are bumpy. But one thing they all have in common is they can all improve with a few fit tips.

I searched the web high and low for some popular bottom problems and found 5 backsides to trouble shoot. For each booty, I will address the individual problem and what I’d do to help them fix it.

BUTT WORKOUT: Be sure to try The Glute Killer workout by Steve Pfiester at DualFIT.com!

Five Fanny Fixes

#1: FAT Bottom: We want a PHAT bottom, not a fat bottom!

thong

Problem: Too much body fat, untoned muscle. This person looks like the are completely sedentary and out of shape.

Solution: Decrease caloric intake and start a fitness routine with cardio to burn fat and weight training to tone muscle. I would also suggest a low-calorie protein supplement, like DesignerWhey, to help her increase protein while on her diet. The Total Lean Live Lean and Fit Pack would be a great multi-vitamin pack, which helps boost energy and promote weight loss, would be another great supplement for her to reach her goals. Since she has a lot to lose, she should shed fat pretty quickly if she sticks to a standard 1,200 calorie diet a day. My goal would be for her to lose 2-3lbs a week. I’d guess she has about 30lbs to lose, so it will take approximately 10-12 weeks for her to experience a total make-over.

#2: NO Bottom: Skinny is not always pretty.

bikini-butt

Problem: No muscle or body fat. This person probably doesn’t eat a lot, or get enough protein – which happens as people age. People who are not active can lose up to 3% to 5% of their muscle mass per decade after age 30. I also see this type of muscle deterioration in long-distance runners who burn more than they consume, don’t eat enough protein to maintain muscle mass, or don’t do any resistance training to encourage muscle development.

Solution: Increase caloric intake rich in protein and healthy fats and start a muscle building weight training program. I might even recommend a weight gainer or muscle builder like GNC’s ReGrow to help her increase her calories and protein. Even seniors can gain muscle and totally reshape the body, so it’s never too late. If they are runners, I’d encourage them to cut back in their cardio, even if just a little, and add weight training to their running program.

#3: BIG Bottom: Got muscle AND fat.

Serena Williams

Problem: Has good muscle mass, but just needs to lose body fat.

Solution: I’d have her decrease calories and increase her cardio while maintaining a weight training routine. You can tell she has good muscle under her body fat (see her line in her shoulders). Because she already has good muscle, she will look super fit super fast once we get her to shed that fat. Her skin will smooth out and her muscle will be come more and more defined as she loses weight.

#4: PEAR Bottom: Flat on top, full on bottom.

man thong

Problem: Besides the stretch marks, bumps and the creepy fact this is a man wearing a thong in public, this guy has decent muscle mass. What is missing to me is he is lacking the top shelf of the bottom that makes the butt more round and perky looking. He also has love handles and no definition in his lower back, so that tells me his diet is crappy or he is really just overall deconditioned.

Solution: If he isn’t doing squats, I’d make sure he adds that to his lower body workout routine. And, I’d recommend adding one-leg exercises like lunges, skaters, one-leg romanian deadlifts, one-leg leg press, or curtsies to work the gluteus medius (which is the top gluteal muscle that will change his pear bottom into an apple bottom). I’d also make sure he hits hamstrings hard. He looks like he may be quad dominant – meaning he might be neglecting his hamstrings and glutes, but doing enough activity to develop (or maintain) his thigh muscles. Lastly, I’d have him hit cardio to shed his love handles. He’ll be quick to respond because he doesn’t have a lot to lose and these small changes will show pretty quickly.

#5: SAGGY Bottom: Deflated and saggy bottom.

tara reid butt

Problem: This girl has loose saggy skin, which happens when you lose a lot of weight fast (because you can easily lose muscle too), or if you are just really deconditioned and don’t really do any resistance training.

Solution: Since she doesn’t have a lot of body fat, I would concentrate on a weight program to add muscle mass and tone her up. More muscle will not only give her great curves, but it will fill out the deflated bottom and she’ll lose that sagging line she has under her butt cheeks. She’ll also need to increase her protein, so I’d definitely have her doing protein supplements, like DesignerWhey for her protein shake or  Total Lean 25, which is a meal replacement. After 90 days of weight training and eating clean, she’ll be absolutely amazed how much smoother her skin will look, not to mention her overall body shape. Since she is pretty lean already, she will see improvements very quickly.

Visit NYPost for Celebrity’s Worst Butts and see if you can “name that butt”. 😉

Killer Glute Workout

Here was yesterday’s glute workout if you missed it!

The Glute Killer

CLICK HERE to get the whole written workout. Here is the video to learn all the exercises, see pace, form and get tips to help you make the most of the workout!

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Is Your Behind BEHIND?

If you were keeping score on how often you did arms, chest, back, quads, hamstrings and glutes, what would be behind? 

Have you ever thought about how we divide our body parts up? Many of us do chest one day, shoulders on another, etc – yet we hit our legs all on one day. That little jewel hit me this year, so I decided to make some changes.

If you’ve seen my legs, you know they don’t look like this girl in the pic. They look more like legs on a giraffe – knobby knees included. I can’t change the way God made me but, by-golly, I can at least make them more fit looking! So, I started incorporating walking lunges in my morning run every other run and started dividing my legs up more.

Butt Why? – Pun Intended
The more I thought of it, the more I realized my glutes and hamstrings didn’t get the intensity the rest of my body did. My behind was behind! What do I mean? After leg press, squats, and leg extensions, I was always worn out by the time I got to the back of my legs on leg day. So, in order to make sure I gave my backside just as much attention as I gave the rest of my body, in addition to my interval lunges & runs, I started adding in a hamstring and butt day once a week.

One day a week, I hit heavy quads and light hamstrings and another day (later in the week) I hit light quads and heavy hamstrings and glutes. Here’s an example of one of my glute & hams workouts with the weights I used on my last workout:

3 -4 Sets of the Following:
18 Seated or Prone Hamstring Curl (80-90lbs)
18 Straight Leg Dead Lifts (30lbs dumbbells)
20 GHD Glute/Ham Developer (25lb plate)
18 Standing Hamstring Curl (40lbs on Hammerstrength)
30 Steps Walking Lunges (15lb dumbbells)

1 Set Each, Repeating Circuit 3 Times with No Rest
20 Stomps Left
20 Curtsies Left
20 Stomps Right
20 Curtsies Right

Don’t let your backside backslide! Give it the attention it deserves!
Don’t forget to subscribe for more tips! 

 

Curtsy Your Butt Up

SAY NO TO FLAT BUTTS!

I don’t know a woman who wouldn’t want to learn a new exercise to firm her bottom. Women are constantly in search for that perfect exercise that will help their butt get bikini-ready. That’s why women’s magazines are riddled with topics and exercises surrounding the backside. Although squats and lunges are two of the most powerful glute exercises hands down, there is one little danty exercise that packs some serious punch – it’s called a Curtsy.

Who knew performing this old fashioned polite gesture would tone your derriere! I’m sure Shirley Temple never even had her glutes in mind when she curtsied on stage for all her fans – however, I bet her gluteus maximus was minimus – and firm!!

Although Curtsies won’t get rid of the body fat surrounding your glutes (sorry girls, that required diet and cardio), it sure as heck will tighten and tone the glutes, and improve the overall shape.

A Curtsy works the deep within the butt, working both the gluteus maximus (the primary butt muscle) and gluteus medius (the top portion of the butt shown in this diagram in red), as well as the low back. If you suffer from “pancake butt” or you have a tear-drop butt, and are missing that perky curve, this is the muscle you want to work. It won’t take many repetitions before you will begin to feel it – and you will be feeling it the next day…and likely the next day after that too if done correctly!

If you want a fit booty, like this girl in pink, then watch the video, below, of Steve performing the curtsy glute exericse. As you can see, he is bending from the waist (not rolling the back). This forward bending action at the hip is what engages the glutes. Your upright motion, of erecting your body back to the standing position, is where you get most of the goody out of this exercises, so be sure to stand all the way back up on each repetition.

I like to finish my leg workout with this exercise. I do 20 repetitions on each side for 3 to 4 sets. Want to take it up a notch? Add a small dumbbell to the hand that touches the toe. Enjoy the burn – and the reward!

 Click anywhere on the video to view. Click Like & Share on the video to spread the firm glute love!

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.

Get a Fine Toosh with these 25 Butt Blasters

There’s no doubt about it – people like a firm bottom! I’ve never heard anyone say they wish they had a pancake butt or dimply droopy derriere. We want FIRM booties! There are 2 groups of people rocking lunges and squats – those who are working to firm and lift their butt and those who are working to keep it there! No matter if you have whipped your booty in to it’s fullest, firmest potential or not – now you can throw a few new moves into your program!

Here are my top 25 butt-blasting exercises. Click on the names to watch a video demonstration, brought to you be FitStudio powered by Sears.

25 Butt Blasters:

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