Let’s go back in time and revisit the era of Jane Fonda who pioneered the aerobics revolution. Create lean curves using only your body weight as resistance. These time-tested toners will downsize your abs, butt and thighs without a single piece of equipment. This sculpting regimen puts emphasis on flexibility, posture and core strength was way ahead of its time.
Try it and see body-reshaping results! Do one set of the reps instructed for each move three times a week on nonconsecutive days.
Inner-thigh lift Lie on left side, legs extended, with left elbow and forearm supporting upper body. Bend right knee and place right foot in front of left thigh; rest right arm on bent right knee. Point toes and lift left leg as high as you can (as shown). Lower leg for one rep. Do 20 reps. Switch sides; repeat.
Technique tip Keep hips stacked (don’t let them roll forward or backward) to tone up legs even faster.
• Works hips, legs
Around the world Stand with feet wider than hip-width apart, knees soft. Keeping hips stable, reach left arm overhead to right and right arm across torso to left (as shown). Then reach right arm overhead to left and left arm across to right. Next, bend forward from hips so torso is parallel to floor; repeat arm reaches. Then fold body completely forward and reach arms to front. Do sequence 20 times.
Technique tip To nix muffin top, feel a deep stretch in your side with each reach.
• Works arms, back, abs, obliques
Rover’s revenge Start on floor with knees under hips, hands under shoulders and back flat. Keeping head in line with spine, lift left leg to side no higher than hip height, foot flexed (as shown). Do 20 reps. Switch sides; repeat.
Technique tip Tighten abs and keep equal pressure on both hands while lifting leg to avoid tilting from side to side. The payoff? Serious saddlebag erasing.
• Works abs, hips, butt, legs
Rib cage isolation Start in a lunge, with left thigh parallel to floor, knee bent. Raise arms out to sides, bend elbows and rest fingertips on shoulders (as shown). Hold position as you move rib cage to right, center, left, center. Then twist torso to face right, center, left and center for one rep. Do 20 reps. Switch legs; repeat.
Technique tip Keep shoulders back and down to easily isolate the rib cage (and whittle your middle!).
• Works shoulders, abs, obliques, butt, legs
Pelvic pulse Lie face up with knees bent and feet flat. Lift hips off floor, forming a line from shoulders to knees (as shown). Return to start for one rep. Do 20 reps. On final rep, quickly pulse hips toward ceiling 10 times.
Technique tip Feel extra firming of the gluteus maximus by tightening your tush throughout.
• Works butt, legs
Ab climb Sit with knees bent, feet flat, arms bent 90 degrees at sides. Contract abs and tilt torso back 45 degrees. Hold tilt as you reach right arm forward (as shown). Release arm, then reach left arm forward and back for one rep. Do 20 reps.
Technique tip To really carve your core, use all of your strength. Imagine that you’re pulling yourself up a climbing rope.
• Works abs, hips, legs
Arm circles Stand with knees soft. Raise arms out to sides, wrists flexed. Bend knees, contract abs and shift weight side to side as you make tiny circles with arms (as shown). Circle forward 20 times; circle backward 20 times.
Technique tip Squeeze shoulder blades together to sculpt a sexy upper back.
• Works shoulders, arms, upper back, abs, legs
Donkey kicks Start on floor with knees under hips, hands under shoulders and back straight. Bring left knee toward chest (as shown), then straighten leg behind you in line with back. Return it to chest for one rep. Do 20 reps. Switch legs; repeat.
Technique tip Pull belly button into spine with each extension for extra ab toning.
• Works back, abs, butt, legs
Scissors Sit with legs extended out and up. Lean back, with forearms and elbows supporting upper body. Lower legs as you scissor left over right (as shown), right over left, until legs are hovering above floor. Scissor up to complete one rep. Do 20 reps.
Technique tip Point toes throughout to help create shapely calves. Hello, miniskirt!
• Works abs, hips, butt, legs
Women who have shapely behind are either gifted because of genetics or keep a regular butt exercise routine to achieve the look. Celebrities namely Jennifer Lopez, Beyonce Knowles, Shakira, and Kim Kardashian draw attention to their shapely figure including a little larger butt.
Here is your guide to maximize the shape of your buttocks.
Step 1 - Build muscles
Your butt can be made rounder and bigger by modifying the shape of the muscles in it.
The squat exercise is your ultimate butt-expanding move. It not only dramatically increases the size of your butt, but it will also improve the shape of your legs. The result is a more proportioned look you always wanted. Be careful to follow the proper execution of the squat to avoid back injury.
Do kick backs where you stand on one leg. The leg, which is off the ground, is kicked back until you feel your butt squeeze into a bubble. Repeat 10 times and switch. To add resistance, use ankle weights or cables.
Step 2. Adjust your body weight
The size of our body largely depends on your natural body type. Genetics influence your body shape thus the need for you to determine where the excess fat is stored first?
If the excess body weight stored as fat tends to go to the butt and hip area, you should gain a little more weight to help fill the other parts.
If fat is stored in your arms, stomach, or back first, you should lose weight to make your body more petite in relation to your butt. Your butt will definitely look bigger. This case is especially true if you carry extra weight on your waistline.
Step 3. Wear the right clothing.
Finding the right cut of clothes can either make your butt look bigger or flat. Shop carefully and look for the right clothes especially jeans that are cut in a way to emphasize your buttocks. This kind of butt flattering jeans contains spandex in the blend so that the denim “hugs” your butt thus supporting it and emphasizing its distinction from the thighs. The waistline should be a snug fit and can go as low as it can go without that “muffin top” look or showing a “plumber’s crack”. You may want to purchase undergarments tailored with the shape of your butt padding.
Step 4. Stick your butt out.
The act of arching your back and throwing your shoulders back can make your butt look larger. Your butt will look prominent as well as slimming down your torso and widen your chest. Sticking your butt out when walking is important for good posture, strengthening your core muscles as they fully support your spine. Be mindful, however, not to overdo it by over arching your back. The last thing you want to have is back problems.
Good luck on your goal to have a bigger butt. Don’t forget that commitment goes a long way.
Firm your body with these easy moves. Your work out plan is to perform the exercises in order. Aim to do two or three time per week or do two sets of moves through 8 in a day and two set of moves 6 through 12 on another. Use moves 1 and 2 as warm up exercises. If you plan to do all of the 12 exercises at once, only one set of each move is needed.
Find your comfortable work spot at your home and be on your way to a firmer and fit body.
Towel push-up
On a smooth floor, start with hands aligned under shoulders, resting on two small towels (they provide a different type of resistance and recruit more back muscles). Keep knees on floor. Slide hands out, lowering chest toward floor (as shown); slide them in as you push back up. Do 8 to 12 reps.
• works chest, back, shoulders, abs
Ball shoulder rotation
Holding a dumbbell in each hand, lie with chest and abs on stability ball, feet wide. Raise arms to shoulder level, elbows bent 90 degrees, forearms parallel to floor. Rotate forearms down so they’re perpendicular to floor, then rotate them back up and extend arms forward (as shown). Return to start position. Do 12 reps.
• works shoulders, back
Curl-to-uppercut
Stand with feet shoulder-width apart, a dumbbell in each hand. Bend elbows 90 degrees so forearms are parallel to floor, palms up, in front of you. Pivot left on right foot, twisting torso as you quickly bring right hand to eye level (as shown). Return to center, lowering elbow to side (elbows stay bent). Repeat to right to complete one rep. Do 12 reps.
• works biceps, shoulders, abs
Bent-over triceps extension
Stand with feet hip-width apart, a dumbbell in each hand. Bend over with back flat until torso is parallel to floor. Extend arms behind you 45 degrees from sides (as shown), palms facing in. Keeping upper arms still, bend elbows 90 degrees, then straighten arms. Do 12 reps.
• works triceps
Dynamic reverse flye
Stand with feet wide and parallel, knees bent 45 degrees, a dumbbell in right hand at side, left hand on hip. Bend over, keeping back flat, and shift weight to left leg as you reach right arm, palm facing left, across left shin. Shift weight to right leg as you sweep right arm out to shoulder height (as shown). Do 12 reps; switch arms.
• works shoulders, back
Stork curl
Stand with feet hip-width apart, a dumbbell in each hand. Shift weight to right leg, knee soft, and bend forward, raising left leg behind you until it’s parallel to floor. Extend arms down, palms forward. Keeping upper arms still, curl dumbbells toward shoulders (as shown). Lower weights. Do 12 reps, switching legs halfway through.
• works biceps, back, abs, butt, legs
Supine extension on ball
Holding a dumbbell in right hand, lie faceup with shoulders and head on ball, hips raised and aligned with torso. Place left hand on hip; extend right arm straight up, palm facing forward. Keeping upper arm still, slowly lower weight toward left shoulder (as shown); straighten arm. Do 12 reps; switch arms to complete set.
• works triceps
Side raise plank
Holding a dumbbell in left hand, balance on right hand (positioned under right shoulder) and outside of right foot (stack feet). Align hips with torso. Start with left hand near right, palm facing in (as shown). Raise weight out in front of hips and toward ceiling, then lower. Do 12 reps; switch sides to complete set.
• works shoulders, abs, back
The whole enchilada
Stand with feet hip-width apart, a dumbbell in each hand, palms facing behind you. Keeping upper arms at sides, bend elbows and raise weights to shoulders so palms face forward, then press weights overhead. Keeping upper arms still, turn palms in and lower weights behind head until elbows are bent 90 degrees (as shown). Straighten arms and reverse sequence to complete rep. Do 12 reps.
• works biceps, shoulders, triceps
Victory push
Stand with feet shoulder-width apart, knees soft, a dumbbell in each hand just above and slightly out from shoulders, palms forward and elbows down (as shown). Keeping left arm still, press right arm diagonally up and out, then lower to start. Repeat with left arm to complete one rep. Do 12 reps.
• works shoulders
Curl and press
Holding a dumbbell in each hand, sit on ball with feet hip-width apart. Extend right arm toward floor and bring left hand near left shoulder, both palms forward (as shown). Curl right hand to shoulder as you press left arm up. (Do one at a time if you need to.) Lower both. Do 12 reps, then switch arm positions to complete one set.
• works biceps, shoulders, abs
Torso twist and lift
Stand with feet hip-width apart, knees soft, a dumbbell in each hand. Bend elbows 90 degrees in front of you so arms are parallel, palms facing each other with forearms perpendicular to floor. Contract abs and rotate torso to left as you press weights overhead (as shown). Lower weights to start position. Repeat to right to complete one rep. Do 12 reps.
• works shoulders
Contrary to what most people think that restrictive dieting as the best way to lose weight, it is, in fact, a dangerous choice to make.
Let’s talk about yo-yo dieting. Almost all women are guilty of observing yo-yo diet. It is characterized by a cyclical pattern of repetitious loss and gain of body weight. Some of the ways people choose to do this include skipping meals and consuming very low calories.
Be very careful about sudden shift of weight or weight cycling. There is a growing evidence that weight cycling eventually lead to cardiovascular and metabolic disorders such as hypertension and diabetes. The risks involved seem greater in people with normal weight or slightly overweight than in obese people.
According to The US National Task Force on the Prevention and Treatment of Obesity, weight cycling or “yo-yo dieting” produces psychological and physiological health hazards.
1. The amount of fat stored in the body increases with each cycle of up-and-down dieting.
When a person loses weight, both fat and muscle tissue is shed off. When the weight is put back, however, it tends to be made up of a greater proportion of fat and less muscle, making the person “fatter” than ever. A history of loss and gain is associated with greater amounts of fat stored in the abdomen. As a result, the pattern of fat distribution in the said area is linked to greater risk of heart disease and diabetes.
2. Yo-yo dieting has a definite affect on food preferences, increasing the craving for fat.
Fat is the most concentrated source of calories in the diet. The body appears to store calories from fat more easily than surplus calories from carbohydrates or protein.
3. Repeated cycles of loss and gain take a psychological toll.
Many dieters see themselves as failures after every unsuccessful attempt to keep off excess weight. The result, over time, is lowered sense of self-esteem coupled with depression and guilt.
4. People who repeatedly lose and regain weight are weakening their immune systems.
Women who have tried losing weight more than five times will have about one third lower natural-killer-cell function. In contrast, women who maintain the same weight for five or more years have 40 percent greater natural-killer-cell activity as compared to those whose weight had remained stable for fewer than two years.
5. Some studies suggest that weight cycling may increase the risk for certain health problems.
Weight cycling can cause diseases such high blood pressure, high cholesterol, and gallbladder disease.
Yo yo dieting as a strict diet is followed by a rebound in weight. Aim to keep a stable weight rather than weight cycling. It will only worsen the pattern of weight loss due to stressing the body and damaging the metabolism.
Your wonderful companion to help you achieve a firmer body is all in one bag! We’re talking about a sand bag! Did you know that most gyms are using 10 pound bags of sand as tools for toning? You can try this work out at home.
The plan
Alternate between cardio (odd-numbered slides) and strength (even-numbered slides) moves. Do each of the 30-second calorie sizzlers, followed by one set of 12 reps of each sculptor up to four times a week on nonconsecutive days. You’ll need one sandbag (about $12. You can also make your own, cut and fill a sturdy pillowcase with uncooked rice and stitch seams closed.
Technique tip.
Strong hands will make these exercises feel easier. Improve your grip by squeezing a rubber ball with each hand 10 times a day.
Pop over
Stand with feet together, knees soft, hands on hips, sandbag placed about 3 inches outside of left foot (as shown). Jump quickly side to side over sandbag for 30 seconds, landing with feet together. Pump arms as if cross-country skiing to help propel you. • Works abs, butt, legs
Lunge and lift
Stand with feet hip-width apart, holding sandbag in middle with both hands in front of you. Lunge forward with right leg. Shift sandbag to right hand, then pass it under right leg to left hand (as shown). Push off right foot to stand up, balancing on left foot, right leg lifted in the air and bent 90 degrees for one rep. Do 12 reps. Switch legs; repeat.
• Works arms, abs, butt, legs
Swing set
Stand with feet wider than hip-width apart, toes turned out. Grip top of sandbag with both hands, arms straight down in front. Squat and swing sandbag back through legs and then forward, lifting it directly overhead, keeping arms straight. As you lift, rise onto balls of feet (as shown). Repeat for 30 seconds.
• Works arms, abs, butt, legs
Squat press
Stand with feet wider than hip-width apart. Rest sandbag on right shoulder, holding it in center with both hands; squat (as shown). Lift sandbag straight overhead as you stand. Squat again, lowering sandbag to rest on left shoulder for one rep. Do 12 reps.
• Works shoulders, arms, butt, legs
Burpee toss
Start in push-up position with hands resting on either end of sandbag (as shown). Bend knees slightly and hop feet toward hands. Pop up to standing and lift sandbag to chest level, elbows bent. Throw sandbag overhead and catch it at eye level. Squat and press sandbag back to floor. Jump and extend legs behind you, returning to start. Repeat sequence for 30 seconds.
• Works shoulders, arms, abs, butt, legs
Super sculptor push-up rotation
Kneel in push-up position, sandbag under right hand. Do one push-up. Grip sandbag with right hand; pull it toward chest, elbow bent. Straighten arm overhead, rotating torso to right (as shown). Lower arm; return to start for one rep. Do 12 reps. Switch sides; repeat.
• Works shoulders, arms, abs, obliques
Sandbag shuffle
Place sandbag on floor in front of you. Squat, leaning forward with back flat and chest parallel to floor, gripping each end of sandbag (as shown). Jump, straightening torso and lifting sandbag to your chest. Shuffle feet to left, then touch sandbag to floor and stand. Repeat sequence, then repeat on other side, alternating for 30 seconds.
• Works shoulders, arms, absWorks shoulders, arms, butt, legs
Over-under row
Stand with feet hip-width apart, knees soft, then bend forward slightly. Raise left leg about 6 inches off floor. Hold sandbag at each end, arms straight down in front. Pull sandbag toward chest (as shown). Lower sandbag for one rep. Do 12 reps. Switch sides; repeat.
• Works shoulders, arms, back, abs
Fast feet
Stand with feet hip-width apart. Bend knees, then bend forward slightly, holding sandbag toward top with both hands at chest level, elbows lifted out to sides. Rise onto balls of feet (as shown). Quickly run in place on tiptoe for 30 seconds.
• Works arms, butt, legs
Love handler
Lie on right side, propped up on right elbow, legs stacked. Secure sandbag on top of left hip with left hand. Lift hips off floor into a side plank, using abs to stabilize (as shown). Return to start for one rep. Do 12 reps. Switch sides; repeat.
• Works abs, obliques
Speed skater
Stand with feet together, sandbag next to left foot. Squat low, keeping back straight. Hop left over sandbag, landing with left knee slightly bent and crossing bent right leg behind left while swinging arms to left (as shown). Hop right, switching arms. Continue from side to side for 30 seconds.
• Works abs, butt, legs
Folding chair
Lie faceup, hands clasped behind head, elbows out; bend legs slightly, keeping feet flat on floor, and place sandbag between knees. Contract abs and lift head and upper body off floor, bringing knees in toward chest, squeezing sandbag tightly (as shown). Lower to start for one rep. Do 12 reps.
Lie on left side, legs extended, with left elbow and forearm supporting upper body. Bend right knee and place right foot in front of left thigh; rest right arm on bent right knee. Point toes and lift left leg as high as you can (as shown). Lower leg for one rep. Do 20 reps. Switch sides; repeat. 
Stand with feet wider than hip-width apart, knees soft. Keeping hips stable, reach left arm overhead to right and right arm across torso to left (as shown). Then reach right arm overhead to left and left arm across to right. Next, bend forward from hips so torso is parallel to floor; repeat arm reaches. Then fold body completely forward and reach arms to front. Do sequence 20 times.
Start on floor with knees under hips, hands under shoulders and back flat. Keeping head in line with spine, lift left leg to side no higher than hip height, foot flexed (as shown). Do 20 reps. Switch sides; repeat. 
Start in a lunge, with left thigh parallel to floor, knee bent. Raise arms out to sides, bend elbows and rest fingertips on shoulders (as shown). Hold position as you move rib cage to right, center, left, center. Then twist torso to face right, center, left and center for one rep. Do 20 reps. Switch legs; repeat. 
Lie face up with knees bent and feet flat. Lift hips off floor, forming a line from shoulders to knees (as shown). Return to start for one rep. Do 20 reps. On final rep, quickly pulse hips toward ceiling 10 times. 
Sit with knees bent, feet flat, arms bent 90 degrees at sides. Contract abs and tilt torso back 45 degrees. Hold tilt as you reach right arm forward (as shown). Release arm, then reach left arm forward and back for one rep. Do 20 reps. 
Stand with knees soft. Raise arms out to sides, wrists flexed. Bend knees, contract abs and shift weight side to side as you make tiny circles with arms (as shown). Circle forward 20 times; circle backward 20 times. 
Start on floor with knees under hips, hands under shoulders and back straight. Bring left knee toward chest (as shown), then straighten leg behind you in line with back. Return it to chest for one rep. Do 20 reps. Switch legs; repeat. 
Sit with legs extended out and up. Lean back, with forearms and elbows supporting upper body. Lower legs as you scissor left over right (as shown), right over left, until legs are hovering above floor. Scissor up to complete one rep. Do 20 reps.
Be very careful about sudden shift of weight or weight cycling. There is a growing evidence that weight cycling eventually lead to cardiovascular and metabolic disorders such as hypertension and diabetes. The risks involved seem greater in people with normal weight or slightly overweight than in obese people.
