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butt

gosia Posts: 1 Joined: 2003/07/12	2003/07/12, 08:32 AM I'm looking for some exercises to get my butt firm. Maybe a simple equipment I could buy and use at home? Tks, Gosia
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/07/12, 12:59 PM There are many things you can do at home without weights. Exercises such as hydrants, leg kickbacks, pelvic raises, side leg extensions, etc. All require no weights or machines and are very effective. As you progress and get stronger in that area, you may need to add some weight to keep it going. I am sure you will get many more from the ladies here on this forum -------------- As far as genetics go, the skies the limit. You are limited only by your mental perception of it. Ron
SoapSuds1431 Posts: 5 Joined: 2003/07/12	2003/07/13, 02:05 AM what are hydrants, leg kickbacks and leg extensions?
tarab21 Posts: 508 Joined: 2003/03/31	2003/07/13, 02:09 AM that was my Q. I know leg extensions is the name of a machine at the gym that I use, so I guess I do that one.
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/07/13, 10:08 AM If you think of a male dog going to the bathroom along a fire hydrant, you can picture this exercise..LOL..they really are great. Simply get on all fours, and one side at a time, lift that leg in that same bent kneeling position up as far as you can, like a dog does. Do 10-15 reps, and change to the other leg. Follow this up immediately with pelvic raises, lie on your back, put your heels up on a block of some sort, back flat on the floor, and raise your butt up and hold and tighten for a count of 20-30, then come down but do not touch the floor with your butt, then go back up and do it again. 3 sets of 10 of these supersetted with the hydrants is a great at home but workout. Side leg extensions are done much the same way as hydrants, except leg as straight out to the side possible and lift and let down almost to the floor, and back up. A tri set of all 3 of these if you can do it is great. If not, a superset of the first 2 followed by the last one will give you a good workout at home for this area. These are something you can do daily too. -------------- As far as genetics go, the skies the limit. You are limited only by your mental perception of it. Ron
tarab21 Posts: 508 Joined: 2003/03/31	2003/07/14, 12:09 AM thanks for the thorough explanation. I might have to try them out since I'm skipping squats and lunges for a couple weeks because of my bad knees. Thanks!
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/07/14, 05:24 PM The pelvic raises can be done with your feet up on a swiss ball also. Once you've conquered that try slowly pulling the ball towards you with your heels and then back. -------------- ~Victoria~ ...There are no shortcuts to any place worth going.--Beverly Sills