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Tush Training

I've been doing squats with free weights and presses. Anyone have ideas for the gluts?

Tue. Jun 6, 8:32am

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walk across the room (or around a track) doing deep lunges - that's what J-Lo didi! : )

Tuesday, June 06, 2006, 10:02 AM

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Stairs!! Every time I add a new flight or two of stairs to my daily activity, I notice after a few weeks how awesome my butt looks!

Tuesday, June 06, 2006, 10:52 AM

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Get on your hands and knees and lift one leg as though you're a dog peeing on a tree. Do about 20 reps and you'll feel it in your tush. Then do the other side. (You can try straightening your leg and holding it out there--rather than keeping your knee bent--if you need more of a challenge.) Another thing to try is just bringing your foot up from that same position so that it is in line with the ceiling. We do these things in my muscle conditioning class and I can feel it in my tush the next day!

Tuesday, June 06, 2006, 12:55 PM

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dead lifts!!!! start w/ light weight at first so that you don't hurt your back while you are getting form correct. increase weight slowly-you don't need a lot of weight to see and feel results from doing this.

hold a barbell w/ both hands just outside of your hips distance apart-palms down. arms straight. stand w/ feet about hip distance apart as well. legs have a very slight bend so as not to lock the knees. the barbell should be resting about midthigh.

keeping the bar close to your body, begin by lowering the weight towards the floor w/ your back straight (hingeing from hips). don't let the weight go below your kneecaps. use your hamstrings and glutes to stabilize the movement, not your back. ( it's hard to isolate those muscles at first, but if you lower really slowly and concentrate on you legs and butt on the way back up you will start to find it natural.) Once you get to your kneecaps, reverse the movement by squeezing your butt and hamstrings to pull yourself back up to a standing position. do the whole exercise slowly!!!

it works!!! i have a muscular, round fabulous ass now!!!

Tuesday, June 06, 2006, 1:18 PM

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lol
dead lifts are hard to do right, but congrats on your fab bootie! :)

Tuesday, June 06, 2006, 2:19 PM

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If you have a big step (12"-14"), do 2-3 sets of 16 step ups on each leg with weights on your shoulders. It's "the FIRM signature move, and it really works."

Lunges, squats, kick squats (squat to the right then stand and kick with the right, repeat on left), hover squats (sit on a low chair, stand up to a squat position so you are hovering 6 inches above, then stand up fully, then squat and hover, then sit)

Tuesday, June 06, 2006, 8:34 PM

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Check this out:

http://www.bsu.edu/webapps2/strengthlab/exregion.asp?id=8

It has a lot of different lower body moves - complete with written descriptions and video. Note that some stuff is more advanced but there's something here for every level. Plus, lots of variations you might not be aware of. For instance - there are several ways to perform a deadlift.

For the most part lunges and squats are great for that area. Make sure you are using enough weight to challenge yourself. You won't make progress if you don't continually work harder and keep upping your weights. Most people don't work nearly as hard as they could.

Wednesday, June 07, 2006, 3:58 PM

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