5 EXERCISES FOR A FIT FIRM n’ FAB BUTT

BEST BUTT WORKOUT - Funny bloopers R us


A beautiful butt is one of the most sought after region on your body. Most women consider their butt too petite, too large, too shapely or too floppy and strive for the hard, curvy, a sleek buttock.



Gluteus Maximus or Muscle Anatomy

The gluteus maximus is made up of upper fibers and lower fibers. The function of the gluteus maximus is hip extension, hip external rotation, hip transverse abduction and hip adduction. The origin of the gluteus maximus is onto the Ileum, sacrum and the fascia of the lumbar area. The insertion is onto the femur and tibia. Other names for this muscle group or similar muscle groups referred to the '' are: Butt, Bum, Rear Hips, Glutes, Gluteus Maximus, Ass, Lower Body – courtesy myfit.ca

I have put together a Butt Workout that can be performed twice a week. These 5 exercises can help you get the Fit, Firm and Fab butt you’re looking for. The workout is split up into 2 days per week.

Day 1 is focused on strength and firming the butt. You will be counting the amount of reps that you do per exercises. Perform each exercise for 10 reps without rest than chill for 60-90 seconds. Repeat for 2 more sets.

Day 2 is focused on the cardio and burning the fat to make your butt fit. You will be doing as many reps as possible for a 30-60 second period. Perform each exercise for the set amount of time than rest for only 30 seconds and repeat for 2 more sets. That should kill ya for the time being.

Ensure that you perform each exercise with perfect form. Do not get sloppy. Warm up before you begin and stretch after each workout and within 4 weeks you will have a FIT, FIRM and Fab butt.

One important thing to remember is that exercises for your butt alone will not get rid of body fat. You need to incorporate a complete exercise and nutrition plan into your daily routine.

FIT, FIRM n FAB BUTT WORKOUT

DAY 1 - EXERCISES - 3 ROUNDS
3 SETS OF 10 REPS EACH
SQUATS
PLIE SQUATS
FRONT TO REVERSE LUNGE
MEET THE QUEENS
BUTT BLASTERS or LEG KICKBACKS

DAY 2 - EXERCISES – 3 ROUNDS
PERFORM EACH EXERCISE FOR 30-60 SECONDS WITHOUT REST (1 RD)
SQUATS
PLIE SQUATS
FRONT TO REVERSE LUNGE
MEET THE QUEENS
BUTT BLASTERS or LEG KICKBACKS

FUNK ROBERTS

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BEST EXERCISE OF 2008 AND BEYOND!

Front Lunge to Back Lunge

As far as I'm concerned, the front lunge to back/reverse lunge is one of the all-time best exercises for the lower body.

Why do you ask?

Well, the front lunge is great for the glutes, hamstrings and adductors. Reversing the lunge helps to develop the quadriceps and hamstrings.

Adding these two movements together will give you the ultimate movement to help sculpt shapely quads, hams and firm, lift and strengthen your glutes. Beneficial for both women and men, you can preform this exercise anywhere, anytime.

My fitness prescription is to add this essential exercise to your weekly leg workouts. It may take time to master the movement, but you'll start to develop better balance and agility.

Front Lunge to Back Lunge
3 sets of 10 reps per leg - 2X per week

Funk Roberts
Don't Rush the Beat

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FUNK'S SUPERSTARS

FUNK'S SUPERSTAR JUMP SQUATS



FUNK'S SUPERSTAR JUMP SQUATS
3 sets of 10 reps with 90 second rest in between
2 times per Week

Plyometrics or Jump Training can be a great way to supplement your training. Not only does it increase your vertical, speed and agility but it also strengthens the butt, legs and helps fight cellulite.

Many professional athletes use this type of training to help them rise above the competition. Add this routine to your leg workout and you too can have a Superstar Butt.

Funk's Five Minute Jump Training Routine
1. Super Star Jump Squats – 3 sets – 10 reps
2. Dunk Jumps or Rim Jumps – 3 sets – 10 reps
3. Step Up on a Bench– 3 sets – 10 reps

Funk Roberts
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KETTLEBELL MEET THE QUEEN'S

The Kettlebell Meet the Queen's are great for the buns, thighs and ad/abductors. This is a staple in my kettlebell workouts and used by many of my clients.

Great for those who also want to increase vertical jump and speed as well.

Perform 3 sets of 20 reps (10 reps per side) twice per week and you will see amazing results or yeah and a sore butt.

Funk Roberts
Don't Rush the Beat!

Get a Butt Like a Cover Model

Ladies, many women seek to get that Jessica Alba Butt, “totally awesome”. While you might not be able to replicate it exactly, you can get very close. If you do the right things, no matter how out of shape you may be, follow this workout and stick to you, Funk can get you there.

To start you will have to do weight training, cardio and start eating smart. If you work out in the gym start with basics such as squats, leg presses, leg extensions and leg curls. You must learn good form so I suggest you start with no or low weight. Always warm up and always train heavy for 3-5 reps for 8-20 reps.


WOMEN SHOULD NOT FEAR HEAVY WEIGHTS!

If you train at home start with this routine

Dumbbell/Kettlebell Squats (hold then in your hands 3 sets - 15-20 reps
Kettelbell Meet the Queens 3 sets – 10 reps
Dumbbell/Kettlebell Lunge 3 sets – 15-20 reps
Stiff Legged Dumbbell Deadlift 3 sets – 15 – 20 reps

I suggest doing these 2 days per week (Tuesday and Friday)
For more get your kettlebell e-manual and videos at Kettlebell Pros


If you are a gym rat, here is a 2 day per week workout that is used by some fitness professionals. To look like the best you have to train like the best.


Workout #1
Lying Leg Curls 3 sets – 15 reps
Stiff Legged Deadlift's 3 sets – 15 reps
Hack Squats (Machine) 3 sets – 8-15 reps
Leg Presses 3 sets – 8 – 15
Leg Extensions 3 sets – 15 reps

Workout #2
Squats 3 sets – 10 reps
Lunges 3 sets - 20 reps
Leg Press 3 sets - 10 reps
Step ups 3 sets – 10 reps
Lying Leg Curls 3 sets – 10-15 reps

Tips
1. Keep you glutes tensed through the range of motion
2. When you leg press, push through your heels not your toes
3. Descend slowly on all exercises
4. Ensure that your muscles are close to failure 2-3 reps before you complete each set

Cardio
Make sure you are doing a cardiovascular exercise 3 times per week. Again push your self to the limits.
Try 30 -45 minute sessions and change up the exercise so your bottom does not get used to it.

Eating
Eat small helping of proteins at a small helping of quality proteins every 3-4 hours throughout the day. These should consist of high quality powders, turkey, skim milk, chicken, fish or low fat cottage cheese. Eat 5-6 small meals per day. Take a good protein powder 1-2 times per day. Eat within an hour of waking in the morning. To get lean, mean and lose fat go very easy on the fats, especially saturated and trans-fats) and also light to moderate on the carbs. Avoid starches and sweets and eat vegetables, oatmeal, yams and some fruit. Eat carbs in the morning, not evening

Do the above along with upper body training and you will have an Alba Butt in no time

Funk Roberts
Don’t Rush the Beat!
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Excerpts from Oxygen

Estella's Kettlebell Move of the Week

This is the perfect move for toning the butt and developing muscle strength in the legs.

Works: legs, quads, hamstrings, calves, hips, glutes (butt)

Instructions: Standing with feet hip width apart, holding the kettlebell with a bell grip, lift the kettlebell straight above your head. Step forward with one leg. Keeping the weight in your front heel and back straight, lower your body until both knees are 90 degrees to the ground. Make sure your front knee does not go past your toes. Return to starting position and repeat for other leg.

The further you step, the more you work the glutes.

The closer you step, the more you work the quads.

Perform 40 reps, alternating legs.

Posted by Estella Hom

http://estellahom.blogspot.com/

Check out more great information at http://estellahom.blogspot.com/

5 Exercises to a Bionic Butt

A Bionic Butt, as Jamie Sommers would peg it, is one of the most sought after region on your body. Most women consider their butt too petite, too large, too shapely or too floppy and strive for the hard, curvy, a sleek buttock. Men don’t get it twisted; the gluteus maximus is the favourite part of the male anatomy for most women. We need to ensure that quality time is spent working on it. Now, how do we reach this pinnacle of Beautiful Bionic Buttness? Let’s start by understanding the butt a little more.



Ok, to make it simple, the human butt consists of skin, muscle and fat. There is no bone there so the shape of the butt is purely determined by these three factors. Men generally have more muscle, less fat and less skin whereas women have more skin and fat while having less muscle. It is important to realize that it is the butt muscles that actually give structure to the butt and the only way to build it up is to exercise it.

Now with butt exercise you also must understand that there is a science to it, different types of exercises will get different results. There are different exercises for building, toning and also lengthening your butt muscles. Here are Funk’s 5 Exercises to a Bionic Butt:





1. Squats
Leap over the tall buildings with this exercise. Squats are one of the best exercises you can do for your hips, butt and thighs. There are many different types of squats. My favourite is the classic Barbell Squat. Stand with feet hip-width apart and place the barbell just above the shoulders on the traps (the meaty part of the shoulders). Use a bar pad if you feel uncomfortable. Lower into a squat, keeping back straight, abs in and knees behind your toes. Make sire to stop when your knees are at 90 degree angel or before you lose the natural arch in your back. Blast your body back into a stand and repeat. Repeat for 3 sets of 8-12 reps and add weights for more intensity. Women do not be intimidated by this exercise, you will find that in time it will be the bread and butter of your leg, and butt routine. Take care when doing this exercise for the first time. Start with a light weight you can easily handle and practice getting your form perfect before moving on to heavier barbells.



2. Lunges
When pushing heavy objects out of the way to save the day this exercise will do the trick. Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you'll work the glutes and hamstrings and, on the back leg, you'll work the quads and calves. What's nice about lunges is that there are varieties to choose from such as Side to Side, Reverse lunges, Front lunges, walking lunges. Do 3 sets of 10 reps per leg and when walking try to use the length of your gym. You can also do this exercise in your home. I encourage you to choose a different lunge exercise each time you work the glutes. This will help to keep you muscles shocked which will speed up the growth. Remember when doing front, reverse and walking lunges, not to let the knee extend pass your toes. It’s more of a drop movement.




3. Step Ups

When jumping over cars to pounce on the bad guy, this third bionic exercise is key. For step ups, you simply place one foot on a step, bench or platform and push through the heel onto the step. This is an excellent exercise for the glutes, providing you use a step that's high enough...just make sure your knee is bent to 90 degrees or less to keep it safe. The other key to making this move work is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You'll really feel this when you take it slow and concentrate on the working leg. Do 3 sets of 10 reps per leg.



4. Stiff Legged Deadlifts
Need help you defeat those dreaded FEMBOTS, exercise four will help you kick butt. Hold the dumbbells in each hand and hold them with your arms hanging straight down in front of your body. Begin this movement by bending at the waist and lower the dumbbells to the floor. Be sure to keep your legs as straight as possible (a slight bend is ok) and really let the weight of the dumbbells bring you down. When the dumbbells hit the top of your shoelace, slowly make your way up, focusing on your butt and hamstrings to pull the weight back up. It is very important to keep your back straight and rigid throughout this exercise and to let your legs and butt do the work. Deadlifts are great for your hamstrings, butt and lower back, but form is critical and you should skip this exercise if you have any back problems. Do 3 sets of 8-12 reps using light weights.



5. Rope Skipping
You need to chase down the speedy getaway car with the theives that hiested the bank? Jump Rope! Jumping Rope is generally considered as a great cardio workout to help develop higher fitness levels, and this will help develop a much better energy system allowing the body to burn fat more effectively especially in the butt area. You can jump rope 3-4 times per week, increasing the rotations or the time you skip.





Each body type responds differently to different exercises for your butt. Your genetics also play a partial role in how your body responds to exercises for your butt and it is important to understand that, while you can firm up your butt, you can't always change the shape of your butt, regardless of what butt exercises you perform. One important thing to remember is that exercises for your butt alone will not get rid of body fat. You need to incorporate a complete exercise and nutrition plan into your daily routine.



Remember these exercises to become BETTER, STRONGER and FASTER.. and have a great butt too!



Funk Roberts
Don't Rush the Beat!