The Fit List : Buttocks

Buffing up to bare all

fitlist — Tue, 13 Nov 2007 21:23:00 GMT

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.

*Arm and leg opposition. Start on the floor on your hands and knees. Lift the right arm up and extend the left leg back so that both are parallel to the floor. Keep your abs tight and hold for 30 seconds. Repeat with the opposite arm and leg.

*Push-ups. If you can’t do military push-ups in good form, modify your technique by pushing up from your knees. Do three sets of 10 reps.

*Triceps dips. Position yourself in front of a sturdy chair so that your arms are behind you with your palms grabbing the edge of the seat. Scoot your legs out in front. Now lower your upper body until your upper arms are parallel to the floor and then press back up. Do two sets of 12 reps.

Do this program a few times a week and you’ll be in shape for your big reveal, too – even if it’s just between you and your special someone.

Look better in blue jeans

fitlist — Tue, 06 Nov 2007 20:47:00 GMT

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.

*Card pick-up squat. Remove 15 cards from a deck and hold them in one hand. Take one card and deal it down onto the floor as you squat down by bending the knees, keeping your weight on your heels and wiggling your toes as you come up. Do this until the cards are all down on the floor. Then pick one up at a time, the same way you put them down.

*Hip/butt lift. Using either a coffee table or the seat of a sturdy chair, lie on your back with your hips on the floor and place your heels on the coffee table or seat of the chair. Next, press down with your heels and lift up your hips. Squeeze your buttocks and lift as far as you can. Slowly lower down and repeat. Do 20 reps and then repeat the set.

Hit the stairs to boost your booty

fitlist — Tue, 10 Jul 2007 23:21:00 GMT

By Gregory Joujon-Roche

Hitting the stairs is one of my favorite outdoor activities because it gives you a super cardio workout and also really boosts your booty.

You don’t need to run the stairs. Take ’em slowly and carefully. Just keep going -- how far depends on your baseline fitness level. A good goal is at least 30 minutes of stepping, but let your comfort guide you.

Pace is key. Establish a nice easy groove that you can sustain.

You should feel the workout in your butt more than your quads. If you feel it more in your quads, slow down or even take a break.

When you’re done, be sure to stretch.

Commit to this activity a few times a week, and before you know it, you’ll be sporting one of the tightest booties on the block.

Tone your tush with a butt-blasting blitz

fitlist — Tue, 22 May 2007 21:09:00 GMT

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.

Your home the gymnasium

fitlist — Tue, 08 May 2007 21:53:00 GMT

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.

Here are the 10 activities:

1. Start with your kitchen chair to warm up. Sit down and stand back up. Do this for one minute.

2. Go to the stairs and start climbing up one step at a time. Go up and down 8 to 10 times. If you don't have stairs, use a small step stool. Position it next to a wall so you can place your hand on the wall for balance. Step up and down on the stool (up with the right foot and then up with the left foot, down with the right and then down with the left) for one minute.

3. Go to a wall and place your back against it. Your feet should be about one foot away from the wall. Now, slide down the wall until the hips are parallel to the knees. The knees should be directly over the ankles. Keep your back pressed against the wall and place your hands comfortably on the thighs. Hold this position for one minute using an egg timer. If you can't make the full minute, hold as long as you can.

4. Sit in the kitchen chair and hold detergent bottles, one in each hand. Curl them up toward your shoulders to work the biceps. Do three sets of 12 with a rest in between sets. Drink some water while you rest.

5. Place a three-foot strip of masking tape on the floor in front of you. Stand on one side of the tape and with both feet hop over the tape. Go back and forth for one minute on the egg timer. If you can't jump with both feet, hop one foot to the other foot. Once you get the hang of it you will progress to hopping with both feet. This is great for getting your heart rate up, burning calories, strengthening your bones and improving balance.

6. Go back to the chair and hold the detergent bottles again, this time extending your arms out to the sides. Raise them up until they are at shoulder level. Then return them back down to your sides. This exercise works your shoulders. If the weight is too much, pour out some water, but make sure you keep the same amount in each bottle.

7. Walk to the bath tub (or you can use the kitchen chair) and sit on the edge. Place your hands on the edge of the tub with your fingers hanging over the front edge. Pull yourself off the edge so you are supporting yourself with your arms. Lower yourself down and up by bending your elbows. Do three sets of 12. This exercise is for the back of the arms, the triceps.

8. Finish up the workout by getting on the floor near your coffee table (or ottoman). Place your feet on the table and lift your hips up off the floor and squeeze the hips and buttocks. Lower back down. You will feel this in the back of your legs. Do three sets of 10 lifts.

9. Keep yourself in the same starting position and place your hands behind your head. Lift your shoulders up off the floor and exhale as you lift, then lower. This is for your abs. Do three sets of 15.

10. Lie flat on the floor, arms stretched out and legs extended. Breathe in and out while you relax.

Feel like a slug? 5 moves to boost your energy

fitlist — Tue, 13 Mar 2007 20:42:00 GMT

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.)

*Touch Down Reverse Lunges. Stand tall with your feet hip-width apart. Step backward with your right foot and bend both knees into a lunge. Your left knee should be directly over your left ankle, your right heel lifted. Touch the floor with your right hand close to the inside of your left foot. Straighten your legs to return to the starting position. Repeat, stepping back with your left foot. Continue alternating legs for 1 minute.

*Butt Squat. Stand with your feet hip-width apart. Keeping your abs pulled in tight, bend your knees to lower yourself down into a squat, keeping your knees slightly in front of your ankles and your weight on your heels. Do 2 sets of 10.

*Triceps Dips. Sit on a sturdy chair with your hands on the front edge of the seat, fingers facing forward. Supporting yourself on your hands, walk your feet forward so your butt is just in front of the chair seat, knees straight. Your back should be close to the chair. Bend your elbows to lower yourself down toward the floor, until your elbows are just above your shoulders. Exhale as you use your arms to press back up to the starting position. Do this for 1 minute.

*Ab Pull-Ups. Sit on the edge of the chair with your hands wrapped around the sides of the chair seat. Lean back and extend your toes to the floor with a slight bend in your knees. Lean your upper body back into the chair. Exhale and tighten your abs as you curl your upper body forward and pull your knees in toward your chest. Return to the starting position. Do this for 1 minute.

Excerpted from Kathy Kaehler’s new book, “Fit and Sexy for Life,” due out March 20.

Heat things up with an at-home workout

fitlist — Wed, 24 Jan 2007 00:24:00 GMT

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.

2. Jump rope. This is a terrific exercise that you can do indoors to really work your arms, legs and heart. Skip, hop on both feet, alternate hops right to left, or get fancy and pretend you are a boxer and create some clever footwork. Any way you jump it, your heart rate will soar.

3. Build strength. You don’t need any fancy equipment for these strength exercises. Just grab a sturdy kitchen chair and you can do triceps dips, step-ups, sit-down squats and leg lifts (to the side and back).

4. Do calisthenics during commercials. While in front of the TV you can do this group of exercises to burn calories and tone your muscles:

*Do 25 jumping jacks.
*March in place 25 times.
*Do 25 abdominal crunches.
*Lie on the floor and place your feet up on your coffee table and do 25 hip lifts.

Tighten your tush

fitlist — Tue, 19 Dec 2006 06:58:00 GMT

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.

Conquering cellulite

fitlist — Tue, 19 Dec 2006 06:55:00 GMT

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.

So if you're bothered by cellulite, what should you do? There is no permanent cure -- no magic potion or procedure. There are options in the marketplace such as laser massage, skin rollers, creams and injections, but how well they work is unclear. Some people try liposuction, which can remove fat but won't do anything for skin texture.

Being a trainer and an avid exerciser, I firmly believe (no pun intended) that cardiovascular exercise and strength training will burn fat and tighten the body. Losing weight and firming up the muscles improves the appearance of the skin.

Because it's impossible to "spot reduce," there is no single exercise that will help you lose weight in just your thighs, for instance. To lose weight -- and fat -- you need to exercise to lose weight all over.

Just how much do you need to exercise to lose weight? That depends on how much you're exercising now and how much you eat. To lose a pound of fat, you need to expend 3,500 more calories than you consume. So do the math. Good calorie burners are activities that get your heart rate up, such as brisk walking, jogging and aerobics classes. To lose weight, aim to break a sweat on most days of the week.

It's also critical to engage in strength training, particularly activities that tone the lower body, such as squats, lunges and leg presses. Aim to do three sets of 8-12 repetitions, three days a week. And be sure to use weights that completely fatigue the target muscles by the last rep. This will properly challenge the muscles and tighten the area.

Stick to this program and you'll see results. You may never completely eliminate all of the cellulite, but the more toned the legs and buttocks are, the better they'll look. The exercise will make you feel better, too!

How Jessica Simpson buffs up

fitlist — Tue, 19 Dec 2006 06:24:00 GMT

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:

*Squats: Stand with your feet apart, slightly wider than your hips, and your arms out in front of you, parallel to the ground with one hand on top of the other. Keeping your heels flat on the ground and your torso leaning slightly forward, squat down as though you are sitting, then straighten up again. Repeat 25 times.

*Lunges: From a standing position, lunge forward with your right foot until your thighs are parallel to the floor, then straighten back up. Repeat 15 times and then switch legs.

*Leg extensions: Start with your hands and knees on the floor. Next, straighten your right leg behind you until it is fully extended and parallel to the floor. Bring the leg back to the starting position. Repeat 15 times and then switch legs.

*Step-ups: Stand facing a step that is about a foot higher than the ground. Step up on the step with the right leg and then back down. Repeat 15 times and then switch legs.