Tighten your tush
By Jeanette Jenkins
Do you want to get a tight tush like J Lo, a bootylicious back side like Beyonce or a bikini bottom like Cameron Diaz? Let it be known that these women have great assets because they work for them. I have watched many women transform their rear view by following a healthy meal plan and doing booty-specific exercises a few times a week. Here's what I recommend:
*Standing Exercises (do one to two sets of each)
1. Single Leg Squats. Start standing with your feet shoulder-width apart. Lift your left foot 1 inch off of the floor and put all of your body's weight onto your right leg. Push your hips back as if you were going to sit into a chair. Make sure your right knee does not push over your right toe. Drive through your right heel, carrying all of your weight on your right leg, and squeeze your buttocks. Return to the starting position and repeat up to 15 to 25 repetitions before switching legs.
2. Reverse Lunges. Start standing with your feet shoulder-width apart and holding 3- to 8-pound dumbbells. Step back 3 to 4 feet with your right leg and land on the ball of your right foot. Lower your right knee toward the floor until your left thigh is parallel to the floor. Drive through your left heel, carrying all of your weight on your left leg, and then return to your standing position, squeezing your buttocks. Do 15 to 25 repetitions and then switch legs.
3. Squats. With feet should-width apart, hold 5- to 10- pound dumbbells at your shoulders. Next, send your hips back as if you were going to sit in a chair. Go as low as you can without pushing your knees over your toes. Push back up to a standing position by driving through your heels and your hips and then squeeze your buttocks when you get to the top. Repeat for 15 to 25 reps.
*Floor Exercises (do one to two sets of each)
1. Back Kicks. Start on a mat on your hands and knees. Pull your abdominals in tight to support your back then push your right leg towards the ceiling, creating a 45-degree angle. Squeeze your buttocks when your leg is fully extended and then return your knee to directly under your hip. Repeat this movement for 15 to 25 reps and then switch to the other leg.
2. Fire Hydrant. Start on a mat on your hands and knees. Pull your abdominals in tight to support your lower back and lift your right knee out to the side like a dog lifting its leg to pee. Squeeze the outside of your buttocks and then lower your leg. Repeat this move for 15 to 25 reps and then switch legs.
3. Shoulder Bridge Butt Squeezes. Start on your back with arms on the ground, knees bent and feet placed about one foot in front of your knees. Drive your hips into the air by pushing through your heels, and squeeze your buttocks. Lower your hips about 2 inches and then press back up, squeezing your buttocks again. Repeat this motion for 15 to 25 reps.
In addition to these toning moves, also aim for 20 to 45 minutes of cardiovascular exercise three times a week. Activities that help shape your booty are hiking, treadmill walking at an incline of 5 to 10, climbing stairs or using a stair-climbing machine, inline skating and jogging.
