Tone your tush with a butt-blasting blitz
By Gina Lombardi
Booty, fanny, tush, derriere. Whatever you decide to call it, we all want to know the best ways to work it -- especially with swimsuit season around the corner.
Research has shown that squats, lunges and step-ups are among the best methods for buffing up the backside.
Here are a few of my personal favorite activities that incorporate these top-rated butt-blasters:
*Squat with kettle bell swing -- There are many variations on the squat. But for a refreshing way to work your butt, try a traditional squat using a 12- to 20-pound kettle bell (or you could substitute a dumbbell). Start by standing with your feet a little wider than hip-width apart, holding a kettle bell with both hands. As you descend into the squat (as though you're sitting into an imaginary chair), swing the bell between your legs, then as you stand, gently swing the bell up to shoulder level (don't let it go above your head) while squeezing the glutes hard. Repeat for 20 reps.
*Walking lunge with kettle bell transfer – Standing with your feet together and holding a 12- to 20-pound kettle bell (or dumbbell) in your right hand, step out with your right foot into a forward lunge. Slowly swing the kettle bell in front of your right knee and pass it to your left hand. Now lunge out with your left foot and pass the kettle bell in front of your left knee to your right hand. Be sure to keep your back straight while you’re lunging, and step out far enough that your lower leg and thigh form a 90-degree angle. Repeat 10 times on each side.
*Dumbbell step-ups -- Start with a platform, box or bench at a height that is comfortable for you to step up on but allows for a challenging workout. Stand in front of the step, holding a 10-pound dumbbell or kettle bell in each hand. Place your left foot up on the step and lift the rest of your body up until both feet are on the step next to each other (try not to jump up when stepping). Step down with your right foot, then your left. Lead with your left foot for 15 reps. Then do the other side by leading with your right foot.
And, of course, don't forget cardiovascular activity to help shed excess fat. Cycling is a great choice because it burns calories and also tones the glutes. On a stationary bike, work up to alternating 3 to 4 minutes at 75 to 80 RPMs followed by 2 minutes at a calorie-blasting 100 to 110 RPMs. Repeat these intervals for up to 30 to 45 minutes. If you like to ride outside, be sure to find a route with hills so you can maximize your workout. To engage the glutes even more, do some of your ride out of the saddle.
Do this workout a few times a week and you’ll be on your way to sporting a rear view like Jessica Alba and other shapely celebs.
