Special Exercises: Part 1

Anybody tired of the same old routine?

Routines get boring after a while and lose their impact gradually. To mix it up a little bit I've decided to start a series of posts on special exercises to amp up the effects of a workout.

I want to focus on the butt today. I know your laughing right now, BUT you know that you want yours to look and feel better! Like Denise Austin says "it's the last thing to leave the room", so you want it to leave a lasting impression like these girls. I can tell you nothing gets a man's attention like a fit butt.

What if I told you that you can get a great butt in less than 2 minutes a day, would you believe me?

A few years ago I was in physical therapy doing exercises for lower back pain when I noticed about two weeks in that my pants were getting snug in the butt. It turned out that the same exercise that I was doing to help my back pain was also firming my butt! Now my back pain is gone and I've got an eye catching butt as well.

Here's how I got it:

• This is a type of floor exercise so get out your mats and lie on your back, then bend your knees so that you form a triangle with your knees being the top point and your heels and butt being the bottom points.
• Keeping your abs semi-tight raise your hips towards the ceiling so that your body looks like a wedge. Hold this for 3-5 seconds.
• Start out with one set of 25 reps for beginners. You will strengthen your lower back while firming and shaping your butt.
• You should do this special exercise 5 times a week.
• The following week you should start doing 2 sets of 25 reps holding and squeezing your butt for 3-5 seconds.

Your body will tell you whether or not you should do more or less. This is a good model but you should adjust it to your specific needs by either increasing or decreasing the amout of reps that you do, how long you hold it, or the number of sets you do. OR you could simply stick to the 25 reps at 5 second intervals and just change how hard your squeeze and hold to get a great butt in two minutes!

I hope that you enjoy this special exercise as much as I do! Oh, one more tip for you when you get to be advance or those of you who are already advanced-you can add a single leg kick as you press your hips towards the ceiling to isolate your glutes for a more intense workout.