Group: General Fitness & Exercise

Created: 2011/12/31, Members: 383, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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Whoa, check out that butt!

INTRUDER
INTRUDER
Posts: 642
Joined: 2002/06/27
United States
2004/04/12, 12:52 PM
Whether you need it or not, a comment like that is great for the ego. If you haven't heard praise about your backside in quite some time, don't despair.

You’re far from alone in your struggle to firm up your bottom. Most people agree: whether you’re stuck with a big butt or a flat backside, striving for a look YOU like can be a real pain in the... um, rear. It's time to put that all behind you. Personal trainer Brad Schoenfeld has become one hot property since the release of his best-seller Look Great Naked (Prentice Hall Press).

Schoenfield has agreed to give us a sneak peek at his fast and effective way to come out on top with your bottom. How fast? How does 10 minutes a day sound?

"Butts come in all shapes and sizes," the guru of glutes tells us during a break from the filming of his new Look Great Naked video.

"And all of them can be corrected through proper exercise. With this workout, people will see results in about a month’s time. In six to eight weeks, you’re going to have a smoking butt."

You'll maximize your results if you combine Schoenfeld’s recommended exercises with an overall exercise program and a healthy eating plan. Topping the list of priorities should be an effective weight-training routine. This will increase the metabolism, and as you add muscle, it will also improve the body’s fat-burning potential.

"The thing you have to realize is that you have to work for it," says Schoenfeld. "There’s the misconception that you do these easy exercises and you’re going to have a toned butt. Nothing is further from the truth."

Schoenfeld says it’s quality not quantity that counts. To see optimum results you have to push the gluteus maximus to the max. By the time you do 15 reps of each exercise, you should be struggling to finish, he says.

As a bonus for better buns, Schoenfeld has compiled his ultimate list of "Dos and Don’ts."

DON’T overextend your hip joint. In an effort to contract the glutes fully, people tend to overextend their hip joints (bring them too far behind the body). However, only a limited amount of hyperextension is possible at the hip. Past a certain point, stress is taken away from the target muscles of the glutes and is transferred to the lower back. This places stress on the hip joint and lumbar region and can lead to injury.

DO concentrate on keeping constant tension on your glutes. Once you feel an intense contraction, reverse direction and begin the next rep.

DON’T twist your body to complete a rep. The body tries to gain leverage during training by using ancillary muscles for assistance. In many glute exercises, this is accomplished by contorting the upper body. When your torso is twisted, excessive torsion forces are placed on the vertebral column, often leading to disc rupture.

DO maintain strict form, moving only the required muscles. To get the most out of your efforts, it is essential to resist the temptation to use leverage.

The toning workout should be performed as one complete set. You should move from one exercise to the next without any rest in between. After completing all three exercises, repeat the entire set. Take a 30-second rest then do one final set of all three.

During the rest, Schoenfeld says you should take the time to stretch the muscles. The entire workout should take approximately 10 minutes.

Unilateral Hip Extension

Begin by placing your left knee on the bottom of an inclined bench. Bend your elbows and place your forearms across the top of the bench, so they support your body weight. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.

Standing Leg Curl

Begin by attaching a weight to your right ankle. Grasp onto a stationary object and slowly curl your right foot upward, stopping just short of touching your butt (or as far as comfortably possible). Contract your right hamstring and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process with the weight on your left leg.

Kneeling Abduction

Begin by kneeling on the ground, assuming an “all-fours” position. Keeping your right leg bent, raise it to the side as high as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, repeat the process on your left.


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\"Get everthing you want--just make a little change now\"
\"The thing you have to realize is that you have to work for it,\"
Reddy
Reddy
Posts: 597
Joined: 2003/09/11
United States
2004/04/12, 04:34 PM
cool
I love videos

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Reddy

All people smile in the same language
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2004/04/12, 04:58 PM
The look Great naked diet is a pretty decent book, too.

Notice he emphasizes a weight lifting routine!!!

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If you fall down seven times, get up eight.