The Perfect Butt!

Okay, so don't go clicking this closed quite yet...it just might be achievable! I must say that this last year, I've learned quite a few things about lifting that backside...and here's a great website that gives a few pointers.

http://exercise.about.com/cs/butthipsthighs/l/aa092900a.htm

Now, my backside is still a little too wide for my preferred tastes, but I've definitely noticed a difference in some of the exercises that have become my favorites since joining a gym 1 year ago, here are a few;

CYCLING; or spinning as it's called. These classes are fun! They are fast paced with loud music and lights turned low. Now, I must say I was quite intimidated by these classes for a long time, but I met a great friend in Portland Oregon who teaches these classes and she gave me a free pass one day. So, I took her up on it and went...holy cow! After only about 30 minutes of these usually 1 hour classes, I was ready to go home and die! But, even through all the soreness I felt really good. I'd been running for several years and not seeing a whole lot of change so, I was excited to actually feel sore! Well, we moved to Utah last year in January and I'm sorry it was just too cold to run outside so I joined a local gym my sister-in-law had been attending...GOLD'S. We began going to these spin classes and I must say after the sore bottom and sore muscles, I really began to see a HUGE difference! I lost several inches and began to show a little of the good bulge in the right places....so take a chance on these and try them, you just might find yourself addicted like I am!

STAIRS; even better is hiking, but that's not always possible. This last summer I had the pleasure of hiking with my brother Brent. We hiked almost every Friday. It was tough! I think it was mostly because Brent moves at warp speed! After my lungs adjusted to the altitude and my legs began to understand what I was doing to them, things went a little better. This was great for my tree trunk legs and actually, contrary to popular belief, strengthened my knees. I've always had a weak left knee (IT Band issues) and I've had no problems since my summer of climbing mountains. So, this winter, I've devoted one day to the StairMaster for at least 45 minutes or more and again, that's made a huge difference as well.

WALKING; Walking has never been my favorite. Walking is just too slow and I feel as though I'm never making progress. But, add some incline or hills and pick up the pace and holy cow, it can be much more taxing on the lungs and more beneficial than the jarring act of running. This also is great for the inner thighs!

ELLIPTICAL; I must say this is my least favorite machine! My feet always have a tendency to fall asleep. I always get irritated when I see people walk in to the gym and spend 10 minutes on these machines and they go as fast as they can with no resistance and think they've achieved "exercise". To me, exercise is muscle burning, sweat pouring, panting hard.....WORK. But, hey, to each his or her own. So, back to this machine. This machine works good for the ever blessed behind but only if you use it right. Add resistance, make it worth your while!

WEIGHTS: These are another HUGE factor in lifting anything that sags, in general! My gym offers great classes and these are great for showing you correct form, but as you begin to learn what works for what muscle's, then venture out on your own. Use machines or free weights, both work well in helping you increase mass. And to put your fears at ease, weights DO NOT make you bulk up, especially for women. We just don't have the physical make up to bulk up, unless you take some serious supplements. Also, I don't care what people say, lifting 5 lb's will get you no where! As soon as you learn how to lift weights with correct form, then add extra weight until you feel as though you can only lift that weight 8-12 times and then take a 30 second rest and do it again!

So, these are my favorites. My #1 favorite exercise is running/jogging but doing this every day doesn't lend for much variety and isn't challenging my muscles the way cross training does. All of these exercises listed above compliment each other and help you become stronger at all of them and work many different muscles other than the same ones. Whatever you do for exercise, remember to change it often. Your body has a memory and will plateau and that's always frustrating. Again, make it WORTH YOUR WHILE!

So, I'm no expert, but have learned a thing or two and thought I'd share! Happy sweating!