What Foods Make You Gain Weight In Butt And Hips Top 12 Exercises To Get a Tight Booty!

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Top 12 Exercises To Get a Tight Booty!

Want to get a tight tush like J.Lo or a bootylicious rear like Beyonce. Let it be known that these women have great assets because they work for them. Even Latifah loves her new booty which she developed from doing booty specific exercises. I’ve seen many women transform their behinds by doing booty-specific exercises and following a healthy meal plan. If you want to make ​​a Bikini Bottom like Cameron Diaz, do these exercises 3 times a week!

These are the most effective exercises I always include in a workout designed to tone your tush:

Standing Exercises 1-2 sets, 15-25 reps

1) Single Leg Squats – body weight: Start standing with feet hip distance apart. Lift your left foot 1 inch off the floor and put all your body weight on your right leg. Send your hips back as if you were sitting on a chair. Make sure your right knee is not pressing over your right toe. Drive through your right heel, bear all your weight on your right leg and squeeze your right tush at the top. Repeat for 15-25 reps and then do the other leg.

2) Reverse Lunges- 3lb-8lb dumbbells: Start standing with feet hip distance apart. Step back 3-4 feet with your right foot and land on the ball of your right foot. Lower your right knee to the floor until your left thigh is parallel to the floor. Drive through your left heel, bear all your weight on your left leg and return to your standing position by pressing your left tush. Repeat 15-25 reps and then do the other leg.

3) Squats- 5lb-10lb dumbbells: Place dumbbells on your shoulders and start standing with feet shoulder width apart. Send your hips back as if you were sitting on a chair. Go as low as you can without pushing your knees over your toes. Press back to a standing position by driving through your heels and your hips and then press your booty as you come to the top. Repeat for 15-25 reps.

4) Side Kicks, Round House Kicks and Back Kicks: Do 15-25 reps of each kick. If you are a beginner, I recommend that you ask a kickboxing instructor to teach you how to perform these kicks safely with good form and technique.

Floor Exercises 1-2 sets, 15-25 reps

1) Back Kicks on All Fours- Start on a mat on your hands and knees. Tighten your abdominal muscles to support your back, then press your right leg to the ceiling, making a 45-degree angle. Squeeze your buttocks when your leg is fully extended and then bring your knee back to directly under your hip. Repeat this movement for 15-25 reps and then switch to the other leg.

2) Fire Hydrant on all fours- Start on a mat on your hands and knees. Pull your abdominals tight to support your lower back and lift your right knee out to the side like a dog lifting its leg to go to the bathroom. Press the outside of your buttocks and then lower your leg. Repeat this movement 15-25 reps and then switch to the other leg.

3) Shoulder bridge butt squeezes: Start on your back with arms down on the ground, knees bent and feet placed about one foot in front of your knees. Drive your hips into the air by pressing through your heels and squeezing your butt. Lower your hips about two inches and then push back up and squeeze your butt. Repeat this movement for 15-25 reps

4) Single leg shoulder bridge butt squeezes: Use the same form as the regular shoulder bridge above except for a slight change. Lift your left foot 2 inches off the ground and balance all your weight on the right leg, pressing the right buttock each time you lift the hips. Repeat for 15-25 reps and switch legs.

Cardio exercises 20-45 minutes

1) Hiking or treadmill walking on an incline of 5.0-10.0

2) Climbing Stairs or Stair climber Machine

3) Skating, Rollerblading or Skating Machine

4) Jog or 5 sets of 30-90 second sprint intervals with 2-3 minutes of recovery

I have designed a twenty minute Butt and Thigh Blast Workout DVD specifically designed to tighten your tush and it has been named by many as their favorite workout. To check out “The Hollywood Trainer Butt and Thigh Blast Workout” which includes all the standing and floor exercises listed above, go to http://www.thehollywoodtrainer.com.

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