Exercises For A Perky Butt
At RCF in Houston, TX, clients get the best information to help them look fantastic. You’ll find some great workout routines online that include exercises for a perky butt. I’m going to go through a couple here, to give you an idea of what exercises work, but to get the best direction, watching it being performed online is the best. You’ll get the exercises discussed here and many, many more. Our 21-day challenge has lots of exercises to tone.
Make a bridge and get more than just benefits for the derriere.
If you want a great workout for your glutes and stronger toned core muscles, the bridge exercise is perfect. It starts by laying on your back on the floor with knees bent, feet flat on the floor and palms facing up. Gently lift your hips by putting weight on your heels. Your lower body should be lifted high enough to create a straight line from your shoulders to your knees. Tighten all the muscles, squeeze you bottom cheeks together and hold. Slowly lower your back one vertebra at a time. Repeat.
Standing kickbacks work well and can be done standing or on hands and knees.
Kick backs are extremely versatile. You can do them standing leaning forward with your hands on the wall, standing with your back straight or on hands and knees. All forms have one thing in common. You kick your leg backward, behind you. The standing one with the back straight starts with feet together and hands on the hips. One leg will be a balance leg, and the other becomes the kickback leg. The balance leg is slightly bent at that knee as you lift your opposite leg directly behind, pushing the heel as high as possible. Lower it, making it parallel to other leg, but not touching the ground, then immediately raise it again behind you. Do 10-20 repetitions and switch legs.
The simple but effective plank works the whole body.
You can do the plank for core work and a full body workout, but if you want to maximize the benefit, do it with a twist. Start by getting into plank position. Stomach on the floor, legs straight and upper body raised on elbows or palms with arms straight. Here’s the twist. Lift one leg off the ground, pushing the heel toward the ceiling, lowering and then lifting the other leg. That added movement really tones the butt.
- Lunges are great for the bottom. A walking lunge is simple. Take a step forward, lower your body as you bend one knee, with the back leg stretched straight. You can add some variations to the lunge to break monotony.
- Another really versatile exercise is the squat. Keep your back straight, head up, eyes ahead and feet hip width apart. Bend your knees, lowering your body, while keeping your knees behind your toes and butt out. Stand up and repeat.
- Do a squat, but make it more challenging by using dumbbells. Put them at the side of your feet and pick them up as you squat. Stand up straight, dumbbells in hand and arms to the side. Lower yourself, put them back down and repeat.
- Hip extensions, bike riding and doing isometric exercises where you tighten and relax the muscles of the butt are ones you can include in your workout program for a perky derriere.
For more information, contact us today at Reggie C Fitness
When you go on a diet or change your diet to include healthier foods, depending on what type of diet you choose, the body makes changes. To find what happens to the body on a diet, we’ll just include a diet that changes from junk food to healthy food, because that’s where you see the most beneficial changes. At your first healthier meal on the first day, your body responds.
At RC Fitness in Houston, TX, we focus on finding ways to boost not only your physical well-being, but your mental well-being as well. While looking good is fabulous and can make you feel better, if you suffer from issues like depression and anxiety, it’s not enough. There’s good news. Many of the things you do to help your body can also improve your mental health. You can reduce anxiety through exercise and the right diet. Studies show the right balance of gut bacteria can improve depression and anxiety, but to get that healthy balance, you need to feed the bacteria the right food. That’s where prebiotics enter the picture.
Most people don’t realize how much science is necessary for a great workout. You can do all the spot training you want and you won’t get the results you want. Do you want to lose weight? Don’t bother with spot exercises—also called isolation exercises, do compound and core strength training instead. They burn more fat, while building muscle tissue. The more muscle tissue you have, the higher your metabolism is. That’s because muscle tissue requires more energy—calories—to maintain than fat tissue requires.
Many of the goals clients have at Reggie C Fitness in Houston, TX, is to get rid of muffin tops, have a flatter belly or get six-pack abs. If it were only doing spot exercises, it would be easy, but the answer is more complicated. No matter how toned your abs are, it won’t matter if you have a layer of fat covering them. I can’t emphasize that enough. Spot training builds muscle tissue, but doesn’t remove the fat from just that area. When you lose weight, you lose it from all areas of the body, not just one spot.
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RC Fitness in Houston, TX, one of the top priorities of many clients is to get rid of belly fat. You have to first educate yourself on what causes belly fat, since preventing it is part of the struggle. First, your diet is a huge contributor to belly fat—visceral fat. Sugar and sugary foods are high on the list of promoting fat around the mid section. Whether you drink it or eat it, if it effects on your body. In fact, high-fructose corn syrup is one of the leading causes—and it’s in everything, since it’s cheap. Several studies show that high-fructose corn syrup reduced metabolic rate, decreased insulin sensitivity and increased belly fat.
I get a lot of questions from clients at RC Fitness in Houston, TX, about the benefits of eating organic. It does cost more to buy organic food and the first question is always whether it’s that much healthier to justify the cost. There’s good news and bad news. The good news is that when it comes to fresh produce, you don’t have to buy everything organic. However, the bad news is that most of the produce and other foods you buy will actually cost more and there’s a reason. The first is that it costs more to grow. There are also costs in getting certified as organic, fewer subsidies, no chemical intervention to speed growth and additional costs of getting the produce to market.
People often wonder why I focus on helping you find your motivation to stay healthy and get fit. Getting fit isn’t like doing a term paper or doing last year’s taxes. You have to focus on it every day, not just one time or once a year. It involves more than just working out for a half hour a day or even an hour a day. It means you have to identify problems with your diet and learn to eat healthier, establish a program of regular exercise and learn to create new healthier habits, like drinking enough water or getting enough sleep.