Private Fitness Studio In Santa Monica, CA

May 24, 2010 - PRLog -- Top 5 exercises to get a perfect butt !

1. Dumbbell squats
Hold a dumbbell in either hand, stand with your back straight and your legs apart. Slowly squat down - the motion is similar to sitting on a chair – keeping your glutes tight. Keep your back straight and make sure you do not lean forward. Push back into the upright position. Repeat.

2. Step ups
These exercises are a simple and effective way to tone up. Stand straight in front of a step (or any raised surface), with your arms flat at your sides. Step with your right leg up onto a raised surface, squeezing your glutes at the same time.
Repeat with left leg and alternate for the desired time. To add to
this exercise try extending your arms forward while stepping, or raising them above your head as if doing a star-jump.

3. Leg raises
Stand with your feet apart and your back straight. Hold your arms straight in front of you, palms facing downwards. Bend your right leg and raise it off the ground. Hold it in a fixed raised position. Extend your left arm above your head and hold for three seconds, and then return to original position. Alternate between arms for a total of 10. Switch
legs and repeat.

4. Toe taps
Lie flat on the floor with your arms on your sides. Lift your feet and bend both knees to 90 degrees. Bring your left foot down and tap you toes on the groundachieve a toned butt.

5. Running
While the previous exercises specifically target your glutes, running is an excellent cardio workout which uses all your body’s muscles and helps with general fitness. It is also a great way to Everyone wants a toned butt and it’s not as difficult as you think! Simply add these five simple exercises into your daily routine for near instant results.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort.

Equipment Needed
Various weighted dumbbells and a step or platform.

How To

   * Warm up with 5-10 minutes of light cardio
   * Perform this workout in a circuit-style, doing one exercise after the other with little or no
rest in between exercises

   * Complete the circuit 1-3 times
   * Click on the links/pictures to view detailed instructions for each exercise

Squat

Stand with feet hip-width apart and hold medium-heavy weights over the shoulders or at your sides.  Keeping the abs engaged, bend the knees and lower into a squat, keeping the knees behind the toes and the back straight.  Push into the heels to stand up and repeat for 12 reps.

Step Ups

Squat and lift on the Step Squat and lift on the Step  
Stand behind a 15-inch platform or step, weights in hand. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step. Step back down and repeat all reps on the right leg before switching to the left. Complete 12 reps on each side.

One-Legged Squat

With a ball supporting the back, lean against it and lift one foot off the floor (keep the toe resting lightly on the floor) and lower into a one-legged squat, just a few inches down.  Push through the heel and repeat for 12 reps and switch legs.  Hold weights for added intensity if desired.

Lunge

Stand in a split stance, with feet about 3 feet apart, holding weights for added intensity if desired.  Bend the knees and lower into a lunge, keeping the front knee behind the toes. Keep the torso straight and abs in as you push through the front heel and back to starting position. Repeat for 12 reps on each leg.
Quadruped Hip Extensions

On hands and knees, keep the abs tight as you lift one leg up, knee at a 90-degree angle and pushing the bottom of the foot towards the ceiling.  At the top of the movement, the hip, thigh and knee are all in alignment and parallel to the floor. Lower and repeat for 16 reps before switching sides. Add ankle weights for more intensity or, as in this example, hold a dumbbell behind the knee.


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