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Weight History
showing entries 1 to 4 of 4
11 July 2009
Weigh-in:
215.0 lb
lost so far:
9.0 lb
still to go:
65.0 lb
Diet followed reasonably well
add comment
losing 3.5 lb a week
22 June 2009
Exercises for the butt
1. Squats
Squats are one of the best exercises
you can do for your hips, butt and
thighs. There are many different types
of squats, including the Chair Squat
pictured here. Stand with feet hip-width
apart and squat, keeping back straight,
abs in and knees behind your toes. Let
your butt lightly touch chair and
squeeze butt to stand up. Repeat for 2-3
sets of 8-12 reps and add weights for
more intensity. This gallery of squat
images shows a wide variety of squats
you can add to your current routine.
2. For step ups, you simply place one
foot on a step or platform and push
through the heel onto the step. This is
an excellent exercise for the glutes,
providing you use a step that's high
enough...just make sure your knee is
bent to 90 degrees or less to keep it
safe.
The other key to making this move work
is to concentrate all your weight on the
stepping leg. In other words, lower
down gently, barely touching the toes of
the other leg to the ground. You'll really
feel this when you take it slow and
concentrate on the working leg.
3. Beginner: Single-Leg Pelvic Thrust
Lie on the floor with knees bent 90
degrees, feet on floor. Place arms at
sides, palms down.
Extend left leg 3 inches off floor with
foot flexed. Engage your glutes and lift
hips toward the ceiling, keeping your
upper back on the floor.
Hold for 2 counts, then lower hips.
Complete 8 times; switch legs and
repeat.
4.. Basic Bridge
Target: Glutes, hamstrings
Lie back, knees bent, feet on the floor
hip-width apart, arms extended at sides
with palms facing down.
Lift your hips toward the ceiling,
pressing into your heels (but don't
squeeze your glutes).
Hold for 10 deep breaths, then slowly
lower your hips to the floor.
Repeat 5 times.
5.Donkey Kick
Target: Glutes
Get on your hands and knees, with
wrists aligned under shoulders and
knees under hips.
Drawing your abs in, lift your left leg
parallel to the floor, with knee bent,
foot flexed.
Return to starting position and repeat 15
to 20 times. Switch sides.
6.Hip-Lift Progression
This is an awesome way to relieve
tension in your lower back and work
your butt at the same time. (A cushy
mat will keep your tailbone from crying
afterward.)
Do it:Lie on your back with your arms at
your sides with your knees bent and
your feet on the floor.
Lift your hips toward the ceiling. Hold
for 1 count, and then lower back down.
Repeat the lifts for 60 seconds,
squeezing your glutes and hamstrings at
the top of the range of motion. Be
careful not to overarch your spine.
To make this exercise more difficult,
extend one leg at the top of the lift.
Keep your thighs parallel and hold the
lifted position for about 5 seconds.
Keeping your hips up, place your foot
back on the floor and then lower your
hips.Repeat this exercise for 30
seconds; switch sides and do the move
for another 30 seconds on the other leg.
7.Toe Taps
The, um, lower, looser part of my butt
takes a beating from this move.
Thankfully.
Do it:Lie on the floor with your arms on
your sides.Lift your feet, bending both
knees to 90 degrees so your thighs are
perpendicular to the floor.
Now slowly and quietly tap your left
toes to the floor, then your right.
Alternate tapping feet for one minute.
If you feel any lower back pain, don't
bring your toes all the way down.
8.Single-Leg Front Raises
Balance! A solid thigh stretch! Glute
tightening! This is a multi-reward move
that requires less coordination than you
might think.Do it:Stand with your feet
hip-width apart, holding a 5-pound
dumbbell in each hand.
Bend your right leg and raise it about 3
inches off the floor.
Extend both arms in front of you at
chest height and your palms facing
down.
Keeping your arms straight, raise your
left arm above your head and hold for
3 counts, then return to chest height.
Continue alternating arm raises until
you've done 8 total, 4 reps on each arm.
Now switch legs, doing 8 more reps
standing on your right leg.
9.Single-Leg Squat with Towel
This targets that messy undies spillover
area between the very back of your
bum and the lower part of your hips.
You don't have that? A double scoop for
you then, fitness queen.Do it:Stand with
your feet together and place your right
foot on top of a folded towel.
Shifting your weight to your left leg,
slide the towel out slowly to your right.
Then slowly return to the start position.
Work this side for 30 seconds, keeping
your elbows bent and your fists
together near your chin.
When you squat, your left knee should
bend between 45 and 90 degrees.
After 30 seconds, switch legs and do
the squats and slides for another 30
seconds.
10.Dumbbell Squats
A simple way to kick off even a quickie
workout, these squats are powerful
little moves. Over time, increase reps
and dumbbell weight to amp them up.
Do it:Start with your feet shoulder-width apart and 8- to 10-pound dumbbells by your thighs.
Squat down as if you were going to sit
in a chair, keeping your weight over
your heels.Squeeze your glutes as you return to the start position.
Do 15-20 reps.As you continue, keep the weight in
your heels, making sure your knees do
not pass forward of your toes.
For a bigger challenge, try it without the
weights, jump explosively, and land in
the squat position.
11.Plie
I'm all about no-fuss moves that really
work, and the plié falls into that
category: It's as simple to do as it
looks, but infinitely more toning than
you'd expect. (In fact, it's one part of
the Brazilian Butt Lift workout, below.
Get on that.)
Do it:Stand with your feet slightly wider
than shoulder-width apart and your toes
pointing out.
Bring your arms out straight in front of
you and lower into a squat.
Come back up and repeat. Go as low
into the squat as you can without
letting your knees move past your toes.
Be sure to tuck your tailbone under and
contract your glutes. Keep your torso
tall, and don't let your knees creep past
your toes.Do for 1 minute. (After about
40 seconds, pulse at the bottom of the
squat for 20 seconds.)
12.1. Plie
Minutes 0:00-1:00
Stand with feet slightly wider than
shoulder-width apart, arms at sides,
toes turned out.
Tuck tailbone under and contract glutes.
Lower body into a pli? squat as low as
you can go without allowing knees to
creep past toes.
Simultaneously raise arms to shoulder
height in front of body, palms down.
Hold for 2 seconds, then return to
starting position.
After 20 reps, pulse at the bottom for
20 seconds.
13.2. Touchdown
Minutes 1:00-2:00
Stand with feet shoulder-width apart,
toes pointed forward.
Squat down until knees are bent 90
degrees.
Squat down until knees are bent 90
degrees.
Step left leg back into a deep reverse
lunge, placing right hand along outside
of right thigh or touching the floor.
Raise left hand in front of face, palm
facing out. Return to starting position
and repeat, alternating sides.
14.3. Explosive Lunge
Minutes 2:00-3:00
Lunge forward with left leg until knee is
bent 90 degrees, directly over ankle,
right knee pointing toward floor. Jump
up, pushing off the floor with both feet.
Switch legs in midair, landing with right
foot forward in a lunge. Continue,
alternating sides.
15.Single-Leg Squat with Towel
Minutes 3:00-4:00
Stand with feet together, toes pointed
forward, arms at sides with right foot
on top of a small folded towel.
Shifting weight to left leg, bend left
knee 45 to 90 degrees while sliding
right leg and towel slowly out to the
side as far as is comfortable for a count
of 4.
Slowly draw right leg back to start for a
count of 4 while straightening left leg.
Repeat for 30 seconds; switch sides.
16.5. Squat with Kick-Back
Minutes 4:00-5:00
Stand with legs shoulder-width apart,
arms at sides.
Sit back into a squat keeping weight on
heels, then lift right leg straight behind
you, keeping hips pointing forward
while extending arms.
Return to start and switch sides.
(1 comment)
21 June 2009
Weigh-in:
225.0 lb
lost so far:
0 lb
still to go:
75.0 lb
Diet followed reasonably well
add comment
gaining 2.3 lb a week
18 June 2009
Weigh-in:
224.0 lb
lost so far:
0 lb
still to go:
74.0 lb
Diet followed N/A
add comment
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