Exercise Tips For Complete Fitness

Unfortunately to have bottom like this generally means that you are born with it.
BUT WAIT - All is not lost
Whatever shape you are can always be improved on. Start with some targeted exercises on your derriere
Work hard at it for a few months and your butt will look smaller, tighter and altogether more attractive.

We wish to keep this as simple and effective as possible.

Legs begin at the butt, and lets be honest, are their many out there that are entirely happy with their derrieres?

Well, I can certainly tell you that I am not one of them!!

You may think that your butt is over sized, too small, flabby or saggy. Or you may think that you have pretty good buns. However, you need to work at firming them up and keeping your rear as trim and attractive as possible.

Do you really want to spoil those sexy legs by having a butt that is out of shape.

Squats

Squats are a great and effective exercise. The muscles in your thighs become much more firm along with your butt and at the same time they help to keep your hips in shape.

There are many different squat variations. The best, and the least elegant, is to stand with your feet approximately 18 inches apart with your hand on your hips. Slowly bend the knees as far down as possible, before returning to the upright position. It is essential that you keep your back straight while doing these squats. Repeat as many times as possible.

It is important to think about what you will wear, if you are undertaking these squats at work for example.

An alternative which remains to be effective, is undertaking squats using a chair. Again stand with the feet approximately 18 inches apart. This time, outstretch your arms with your heels directly under the front of the seat. You then proceed to slowly lower your butt lightly touching the seat. Again, it is imperative that you keep your back as straight as possible. You then need to clench your butt muscles and raise your body off the seat and back to the upright position.

Lunging

One essential attack movement that is necessary for fencers, is lunging. The lunge exercises all muscles from the hips to the toes. It also has the added benefit of developing good footwork and balance.

You need to point the toes on the right foot forward, approximately 18 inches in front of the left foot, which should be pointing outwards at a right angle to the front.

You then need to flex the knees as if you were going to sit down, so that the right knee is above the toes. Position yourself comfortably and balanced, then proceed to stretch the front foot forward as far as possible. It is essential that the movement ends with the knee over the forward pointing toes and not behind them. Imagine that you are holding a light sword as used in fencing, therefore you need to extend your arm as if in the attack mode.

It is then essential that you hold the position for a moment before returning to the original position. This is a defense move, so contract your arm, at the same time as pushing back with your front foot. Attempt to speed up the forward and return movement as much as possible, ensuring that you keep yourself balanced at all times.

Once you have done a certain amount with the right foot, then change feet and do the same amount with that foot.

Leg Lifts

Leg lifts can be done anytime, anywhere. It is essential that you tense your butt muscles, whether you are raising your legs to the front, side, knees straight or knees bent.

You can also achieve great results by simply clenching and relaxing your butt whilst standing, sitting or lying down. This will help you to keep your buns in beautiful shape.

And lastly, but certainly not least, running, power walking, cycling or hiking are all beneficial for your butt and legs. This will also help you to stay in shape, burning off excess calories, whilst at the same time increasing your stamina.

These simple exercises along with a healthy diet can also help to keep cellulite at bay. It is always going to be sexy to have trim toned legs without dimples below a firm butt. It is sure to attract eyes.

I feel like my body has gotten totally out of shape,
So I got my doctor's permission to
Join a fitness club and start exercising.
I decided to take an aerobics class for seniors
I bent, twisted, gyrated, jumped up and down,

and perspired for an hour. But, by the time I got my leotard on,
The class was over.

"Whenever I feel like exercise I lie down until the feeling passes away"

Erma Bombeck