Whilst sunning myself on one of Sydney's Southern beaches, I couldn't help but notice the amount of women with really hot looking curvaceous, womanly bodies. It was a nice change from all the gaunt, model-esque girls of the Eastern beaches. Now they are beautiful in my Eastside-hood but I do feel their appearance is a crazy cocktail of too much hard core cardio and minuscule eating (similar to maybe a small birds diet). I am an advocate of healthy attitudes to exercise and nutritious eating, I am not about to follow any crazy lemon-48hr-detox-cleanse-Southbeach-Atkins-Cabbage soup Diet to get the body I desire and neither should you. As Tyrese said "I like 'em thick, small waist with the big ol' hips. My point is the butt is back! Holla
I'm going to go through a Big butt workout...ARGH!!! I hear all the girls shrieking (Think Scarlett, J-Lo and Kim & Khloe Kardashian- If you need celeb inspiration. Don't worry your butt wont get massive it will be strong, toned and it will serve its purpose- to support your spine/hips/knee and propel you forward through the many steps you will encounter throughout the course of a day. I repeat you will not get muscley, big legs! Trust me. Only bodybuilders and other crazies who pump themselves with steroids get HUGE legs.
1. One legged deadlift
Stand holding weights in front of thighs and place left leg out behind you with the toe lightly touching the floor (or lift it completely off the floor for more of a challenge).
Keeping the shoulders back, abs in and the back straight, tip from the hips and lower the weights towards the floor.
Lower as far as your flexibility allows. You can bend the knee slightly if you need to.
Push into the heel to go back to starting position.
Stand with feet slightly wider than hip width and knees slightly bent.
Lower your body by flexing at the hips and bending your knees. (Kind of like sitting down in a chair).
Once your thighs are parallel to floor, return to start position by flexing the glutes.
Keep your weight over the middle of your foot and your heel.
DO NOT allow your knees to go past your toes or move side to side throughout the movement.
Stand with both feet together, Chin up and chest out. Step out with your left leg (parallel to your right leg)
Lower the back leg (the right one- down till it almost touches the floor)
Return the left leg back to the start position and now step forward and repeat on your right leg
DO NOT lean forward, even though the name "lunge" suggests this, you really want to have your body upright
4. Hip Extension-
Lie on floor or mat. Place both legs on the Floor, bent legs and heels near butt (or level 2 is- place one leg straight and bend the other leg with foot flat on floor or mat) Place arms down on mat to each side of hips with palms facing upwards)
Raise body by extended hips and squeezing your butt. Return butt down and repeat
Try these today for the hottest butt around! Do 3 x 15 of each. You don't even need weights, they can all be done with body weight. When they do get easier try to add maybe 5kg to start off with (dumbbells in each hand)
You'll be able to "bounce a quarter of that ass!" in no-time