Buttocks
By Kathy Kaehler
Getting in shape for a big event like a class reunion or a wedding is one thing. But prepping for a Playboy cover definitely raises the bar a few notches.
To get Kim Kardashian buff for the December cover shoot, I developed a no-fuss training program that doesn't require any special weight-training equipment yet still is very effective.
Kim wanted to focus on her arms, legs and famous backside. So in addition to her working out on the elliptical trainer and walking every day, she followed the toning program I devised to target her hot spots. You can do it too, right at home. Here’s how:
*Lunges. Start by standing up straight with your hands at your sides. Take a big step forward with your right leg, lowering the body until your right thigh is parallel to the floor. Straighten back up and repeat on the left side. Do three sets of 10 repetitions with each leg.
*Sit-down squats. Start by standing in front of a chair and then sit down on the seat and stand back up. Do three sets of 15 reps.
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By Kathy Kaehler
Whether it’s Hollywood or a hoedown, blue jeans never seem to go out of style. But looking bootylicious in your favorite pair takes some work.
To help you get the rear view you desire, follow a smart diet, take a 30-minute daily walk or engage in some other cardio, and do the following toning workout at home every other day. All you need are a pair of 8-pound dumbbells, a sturdy kitchen chair, a deck of cards, a coffee table and a floor mat or towel.
*Walking lunges with weights. Holding your weights in each hand, take a giant step forward with your right leg, lowering the body until your right thigh is parallel to the floor. Keep your back straight and focus looking forward. Straighten up and bring the left leg forward into the next step as you move across the floor or down your hallway. Aim for 10 lunges in a row and then turn around and repeat. Do this twice.
*Sit down/stand up squat. Stand in front of a chair and sit down on the seat. Then stand back up, raising your arms until they are straight out in front of your shoulders. Repeat 20 times.
*Kick backs. Start on all fours on the mat or towel on the floor. Then take your right leg and extend it straight back with your foot off the floor. Next, bend the knee and flex your foot, press the leg up and then lower, all the while squeezing your buttocks. Do 25 lifts on each leg.
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By Gregory Joujon-Roche
Summer’s in full swing, so get out and enjoy the outdoors while you still can – and that includes taking full advantage of opportunities to escape the gym and exercise in the open air.
Hitting the stairs is one of my favorite outdoor activities because it gives you a super cardio workout and also really boosts your booty.
Just find a place with a lot of stairs, such as the bleachers at the park or local high school or college track. Then get climbing!
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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.
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By Kathy Kaehler
Getting in shape seems to be more of a challenge these days than ever. With busy schedules plus the expense of a gym membership, and the gas to get there, it’s no wonder so many people never make it.
So why not skip the commute and work out right in your own home?
Some in-home fitness equipment can be economical. In fact, you might find some great deals at garage sales.
But you can do even better by following this simple routine that doesn’t cost a dime because it makes use of things you already have in your house or apartment.
All you need are the following items to get started:
*Stairs (if you don't have stairs, you can use a small step stool)
*Kitchen chair
*Masking tape
*Bath tub (if you don't have one, the kitchen chair will work)
*Sturdy wall with no pictures or wall hangings
*Coffee table or ottoman
*Laundry detergent bottles with handles (filled with enough water to allow you to feel the resistance when you do a biceps curl)
*One-minute egg timer
This workout can be done in 10 minutes. For a great 20-minute workout, run through it twice. Or, you can do it once in the morning and once before dinner. Exercise is cumulative, so every little bit adds up.
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By Kathy Kaehler
Sometimes I just feel like curling up on the couch and closing my eyes, or grabbing a diet soda to keep me going. But instead, a little movement is exactly what I need.
Research shows that even 5 minutes of physical activity can effectively boost your energy. So whenever you’re feeling sluggish, try this quick pick-me-up. It will help transport blood and oxygen to your muscles and your brain to revive your body.
Do each of the following exercises for 1 minute, and you should feel ready to tackle the rest of your day.
*Straight Leg Kicks. Stand tall with your feet hip-width apart, your hands on your hips. Kick your right leg in front of you to about hip height; at the same time, reach out with your left hand and touch your toes. Keep your abs pulled in tightly and your upper body upright. Repeat with the opposite leg and arm. Continue alternating sides for 1 minute. (If you can’t touch your toes on the first few kicks, reach as far as you can. As your body warms up, you should feel more flexible, so continue trying to touch them.)
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By Kathy Kaehler
Too cold for your usual outdoor routine? Then heat things up with a workout right in your home! Here are some easy ways to break a sweat without ever leaving the house:
1. Take to the stairs. Climbing stairs is a great way to strengthen your heart and legs. Try these variations:
*Take two stairs at a time for one flight and then one step at a time for the next.
*Turn sideways and go up the stairs one step at a time using the leg that faces the top of the stairs. Switch directions on the next flight.
*Start on one side of the steps and as you step up, step all the way to the other side of the next step up, like a zig-zag. Continue this until you reach the top.
*For a more advanced variation, hop up one step at a time.
These are all fun activities and you can do them one after another or just take a few flights at a time throughout your day.
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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.
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By Kathy Kaehler
Concerned about cellulite? You're not alone. An estimated 90 percent of women have cellulite, the bumpy "cottage cheese" that shows up on the thighs and buttocks. So it's no surprise that the quest to get rid of this stubborn fat has become a multimillion-dollar business.
According to recent research, cellulite is not the result of toxic build-up or inflammation, as is often touted by marketers. Instead, it is due to what I have always thought -- genetics. Some people simply are more likely to develop cellulite than others.
Fat is the single most important component of cellulite. The second most important factor is the fibrous septae. These are vertical fibers that attach the skin above the top fat layer to the connective tissue fibers among the lower layers of fat. It reminds me of an interlocking system, and in between these fibers is where the depressions show up. If you have fewer vertical fibers you may have more space for the cellulite to poke through. The numbers of fibers that you have may be genetically programmed. The third component to cellulite is the thickness of the fibers. We rarely see men with cellulite and that may indicate that men have a denser network of fibers than women.
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By Mike Alexander
For the role of Daisy Duke in the upcoming film "The Dukes of Hazzard," we wanted Jessica Simpson to have a lean, toned look in those short shorts. So we focused a lot on resistance training, particularly with lower body exercises like lunges and squats to shape up the buttocks, hamstrings and thighs. The training schedule was intense. Jessica worked out four to six days a week prior to the shoot and three to four days a week during filming. Workouts generally consisted of 45 minutes of strength training followed by 30 to 45 minutes of cardio (such as jogging on a treadmill or using an elliptical trainer).
If you're hoping to firm up your backside like Jessica did, try starting with a three-day-a-week workout that consists of cardiovascular exercise plus the following strength activities:
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