by Angela Zapien
We all want a firm, jiggle free, plump butt, right! As women we might think we’ll never have a J-Lo or Kim Kardashian booty but you can definitely aim for one! How? Your best exercises would be squats, lunges, wall squats, fire hydrants and calf raises (See Pictures Below). You can head outdoors for a run or head to your local gym and start climbing the Stair Master! Pear Shaped or not these are great exercises for the lower body. You will firm your butt, your cellulite will look dimmer and you will look super hot in your polka dot bikini! Grab your weights, put on your J-Lo music and get moving ~ Feel The Burn Ladies!!!!
Squats: Target most of the lower body muscles, you burn tons of calories, your lower back and mid-section AKA core. You will become stronger and your butt will be TONED in your summer shorts! You can perform this exercise with or without weights. Form is very important when performing a squat as to avoid injury. Be sure to take your time and squeeze your butt cheeks as you come up from the movement for better results!
For wall squats, stand against a wall and hold the squat position… FEEL THE BURN!
Lunges: Lunges affect a large portion of your body in movements that are relatively easy to do. In a single movement, you can exercise all of the major muscles in your lower body. You can build your butt muscles, your thigh muscles, your lower leg muscles and even different muscles between groups should you wish to do so. You can perform this exercise with or without weights. The more weight you do, the better results! As always make sure your form is correct, otherwise you could get injured.
**Bonus Tip: Lunges help with Cellulite too!
Fire Hydrants: Strengthens your butt AKA glutes, outer thighs and oblique’s. It is a relatively simple exercise and is effective in keeping your spine and pelvis in the correct alignment. This exercise requires no weight. Squeeze! Squeeze! Squeeze!
Standing Calf Raises: You will increase your strength, flexibility and gain muscle definition. They target your calf muscles, particularly the larger, outermost muscle that is responsible for the shape and size of your calves. You want to lift as high as possible for better results. If you are a runner, this exercise will help your stride and run faster! If you are into cross fit these exercises will make you jump higher while doing box jumps and burpees. **Bonus Tip: Your legs will look sexy in pumps and wedges!
As with any exercise program, be sure to consult your physician before you begin a workout program. These exercises are easy to do at home, in the office or outdoors. Little or no equipment is required. If you choose to use equipment use 5-8lb dumbbells, chair, medicine ball and space near a wall. Do 3 sets of 15 reps and a rest period of 30 seconds in between each set.
As always be sure to have a positive attitude when working out, stay focused on your goals and remember to eat healthy for better results.
Strong and Fearless!!
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Angela Zapien was born and raised in San Jose, CA. She currently resides in South San Jose with her husband Alex and their dog, Latte. She is the Fitness Coach for The Pink Ladies Boot Camp and is both TRX Certified and CPR Certified. Her hobbies include running, scrapbooking, reading, helping others and going to church.