Thursday, April 02, 2009 - 0 Comments
Have a question about your routine or anything fitness-related? Send it Raphael's way at askraphael@ediets.com.
Raphael,
I really have been trying to achieve a nice booty and thighs. I eat right (with the occasional cheat meal). I walk during my 10-minute breaks and after work. I really need an awesome workout plan to follow to achieve my goal for a bootilicious body and no more saddle bags!! I'm young, and I don't want to hide my lower body during the summer. HELP!! Thank you for all your help. -- Nixie
Nixie,
I have a solution for you, but it does require effort on your part.
As I mention in each of my Ask The Trainer columns, you need to first analyze your food intake. For a great-looking butt (and body), it’s a must to be on a nutrition program that places you in a slight caloric deficit. In other words, you need to consume fewer calories than you burn. However, that doesn’t mean starving yourself and eating as little as possible.
The key to manipulating nutrition is eating the correct foods in the correct amounts at the correct times. If you’re an eDiets member using one of our specially designed nutrition programs, you’re automatically on track with this necessary piece of the formula.
I’ve written several articles about the glutes, and they all send the same message. The formula never changes and your level of consistency is the foundation of the formula.
Nutrition, strength training, cardiovascular exercise and consistency make up the components of the formula. Then, we add a bit of specialization work for trouble areas and we create the final product.
If you do not adhere to the nutrition part of the formula, you will not shrink your butt. You might tighten the muscles, but the size will not decrease. The same applies to your “saddlebags.”
Walking for 10 minutes is not nearly enough. I want you to gradually increase the time to 30 brisk minutes. It should not be a casual walk – I want you moving at a brisk pace but not so fast that you're unable to carry on a conversation.
Along with the walking, I want you to begin a strength-training routine. You didn’t mention if you have any experience with strength training or if you belong to a gym, so I’m not going to make any assumptions related to your experience level.
Two days per week (not back-to-back days), I want you to perform upper body exercises in a beginner workout I created. It’s video based and can be found here.
Perform two sets of each exercise in the Beginner section for only the upper body movements.
Two to three other days per week (not back-to-back days), I want you to perform the following classic specialized butt routine. It will work your butt as your legs, but its main focus is on tightening the glutes.
Many of my customized workouts are based on years of my own personal experience as well as trial-and-error with my training clients and eDiets members.
You will be performing a tri-set for your routine. The tri-set refers to performing three exercises in a row without rest. The workout is challenging, so you must focus on impeccable form and concentrate completely on the muscles you’re working.
1. Broom Stick Squats
Start
-- Position yourself under the broom stick with the stick on your upper back. Make sure the stick is not resting on your neck.
-- Feet are shoulder-width apart with a slight bend in the knees.
Movement
-- Slowly begin to lower your body by bending from your hips and knees, stopping when your thighs are parallel with the floor.
-- Contracting the quadriceps muscles, slowly return to the starting position, stopping just short of your knees fully extending.
Key Points
-- Inhale as you lower down. Exhale while returning to the starting position.
-- Do not let your knees ride over your toes (you should be able to see your feet at all times).
-- Do not fully extend your knees when you return to the starting position.
-- It helps to find a marker on the wall to keep your eye on as you lift and lower. Otherwise, your head may tend to fall forward and your body will follow.
-- Think about sitting back in a chair as you are lowering down.
-- Push off with your heels as you return to the starting position.
Perform 20 repetitions and immediately go to the next exercise
2. Bent Leg Reverse Kick Up
Start
-- Start this exercise on your hands and knees on a mat. Raise your left leg up until it is parallel with the floor with a slight bend in the knee. Support your weight with your arms and right leg.
Movement
-- While contracting the butt, lift your left leg up and toward the ceiling, maintaining a bend in the knee.
-- Slowly return to the starting position.
-- After completing the set on the left side, repeat on the right side.
Key Points
-- To increase the difficulty, you may want to add an ankle weight to the working leg.
Perform 20 repetitions on each side and immediately go to the next exercise
3. Dumbbell Walking Lunges
Starting Position
-- Stand straight with your feet slightly spread apart.
-- Hold a dumbbell or cans in each hand with your arms down at your sides.
Movement
-- With control, slowly step forward with the right leg and lower the left leg until the knee almost touches the floor.
-- The step should be long enough that your left leg is nearly straight
-- Your chest should be lifted and your front leg should form a 90 degree angle at the bottom of the movement.
-- Your right knee shouldn’t pass your right foot.
-- Don’t let your knee touch the floor.
-- Raise yourself up then, push off with the left foot and take the same long step you did with the right leg.
Key Points
-- Inhale while stepping forward.
-- Exhale while rising up and pushing off the back foot.
-- Make sure your head is up and your back is straight.
Caution
-- Discontinue this exercise if you feel any discomfort in your knees.
Perform 15 steps with each leg in one direction and then turn around and go back to the start with 15 steps each leg again.
All three exercises are considered one cycle. Perform two cycles. Wait 90 seconds between cycles before repeating. Believe me, you’ll cherish those 90 seconds.
If you incorporate the above recommendations concerning nutrition, walking, strength training for the upper body as well as my specialty butt workout, you’ll see some great results.
Good luck, Nixie!
Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.
Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.
A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.
Raphael,I really have been trying to achieve a nice booty and thighs. I eat right (with the occasional cheat meal). I walk during my 10-minute breaks and after work. I really need an awesome workout plan to follow to achieve my goal for a bootilicious body and no more saddle bags!! I'm young, and I don't want to hide my lower body during the summer. HELP!! Thank you for all your help. -- Nixie
Nixie,
I have a solution for you, but it does require effort on your part.
As I mention in each of my Ask The Trainer columns, you need to first analyze your food intake. For a great-looking butt (and body), it’s a must to be on a nutrition program that places you in a slight caloric deficit. In other words, you need to consume fewer calories than you burn. However, that doesn’t mean starving yourself and eating as little as possible.
The key to manipulating nutrition is eating the correct foods in the correct amounts at the correct times. If you’re an eDiets member using one of our specially designed nutrition programs, you’re automatically on track with this necessary piece of the formula.
I’ve written several articles about the glutes, and they all send the same message. The formula never changes and your level of consistency is the foundation of the formula.
Nutrition, strength training, cardiovascular exercise and consistency make up the components of the formula. Then, we add a bit of specialization work for trouble areas and we create the final product.
If you do not adhere to the nutrition part of the formula, you will not shrink your butt. You might tighten the muscles, but the size will not decrease. The same applies to your “saddlebags.”
Walking for 10 minutes is not nearly enough. I want you to gradually increase the time to 30 brisk minutes. It should not be a casual walk – I want you moving at a brisk pace but not so fast that you're unable to carry on a conversation.
Along with the walking, I want you to begin a strength-training routine. You didn’t mention if you have any experience with strength training or if you belong to a gym, so I’m not going to make any assumptions related to your experience level.
Two days per week (not back-to-back days), I want you to perform upper body exercises in a beginner workout I created. It’s video based and can be found here.
Perform two sets of each exercise in the Beginner section for only the upper body movements.
Two to three other days per week (not back-to-back days), I want you to perform the following classic specialized butt routine. It will work your butt as your legs, but its main focus is on tightening the glutes.
Many of my customized workouts are based on years of my own personal experience as well as trial-and-error with my training clients and eDiets members.
You will be performing a tri-set for your routine. The tri-set refers to performing three exercises in a row without rest. The workout is challenging, so you must focus on impeccable form and concentrate completely on the muscles you’re working.
1. Broom Stick Squats
Start
-- Position yourself under the broom stick with the stick on your upper back. Make sure the stick is not resting on your neck.
-- Feet are shoulder-width apart with a slight bend in the knees.
Movement
-- Slowly begin to lower your body by bending from your hips and knees, stopping when your thighs are parallel with the floor.
-- Contracting the quadriceps muscles, slowly return to the starting position, stopping just short of your knees fully extending.
Key Points
-- Inhale as you lower down. Exhale while returning to the starting position.
-- Do not let your knees ride over your toes (you should be able to see your feet at all times).
-- Do not fully extend your knees when you return to the starting position.
-- It helps to find a marker on the wall to keep your eye on as you lift and lower. Otherwise, your head may tend to fall forward and your body will follow.
-- Think about sitting back in a chair as you are lowering down.
-- Push off with your heels as you return to the starting position.
Perform 20 repetitions and immediately go to the next exercise
2. Bent Leg Reverse Kick Up
Start
-- Start this exercise on your hands and knees on a mat. Raise your left leg up until it is parallel with the floor with a slight bend in the knee. Support your weight with your arms and right leg.
Movement
-- While contracting the butt, lift your left leg up and toward the ceiling, maintaining a bend in the knee.
-- Slowly return to the starting position.
-- After completing the set on the left side, repeat on the right side.
Key Points
-- To increase the difficulty, you may want to add an ankle weight to the working leg.
Perform 20 repetitions on each side and immediately go to the next exercise
3. Dumbbell Walking Lunges
Starting Position
-- Stand straight with your feet slightly spread apart.
-- Hold a dumbbell or cans in each hand with your arms down at your sides.
Movement
-- With control, slowly step forward with the right leg and lower the left leg until the knee almost touches the floor.
-- The step should be long enough that your left leg is nearly straight
-- Your chest should be lifted and your front leg should form a 90 degree angle at the bottom of the movement.
-- Your right knee shouldn’t pass your right foot.
-- Don’t let your knee touch the floor.
-- Raise yourself up then, push off with the left foot and take the same long step you did with the right leg.
Key Points
-- Inhale while stepping forward.
-- Exhale while rising up and pushing off the back foot.
-- Make sure your head is up and your back is straight.
Caution
-- Discontinue this exercise if you feel any discomfort in your knees.
Perform 15 steps with each leg in one direction and then turn around and go back to the start with 15 steps each leg again.
All three exercises are considered one cycle. Perform two cycles. Wait 90 seconds between cycles before repeating. Believe me, you’ll cherish those 90 seconds.
If you incorporate the above recommendations concerning nutrition, walking, strength training for the upper body as well as my specialty butt workout, you’ll see some great results.
Good luck, Nixie!
Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.
Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.
A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.
Labels: butt, butt exercises, butt workouts, fitness, Raphael
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