Get a firm rear to rave about!

Posted under female workout

This workout shapes a firm butt, a strong back and sexy, shapely legs.

The routine is designed to make your behind - and the rest of your rear view look tighter, stronger, and sexier. His moves target your back, glutes, hamstrings and the neglected calves. The stability ball is great to work out your core but did you know that it also provide leverage for a supereffective back and butt toners.

The plan
Do the exercises three times a week on nonconsecutive days. All you need are a pair of 3- to 10-pound weights and a stability ball. Perform two sets of each move.

The goal
Start off each strength session with 15 minutes of cardio, such as on a stationary bike, aerobic step or StairClimber for extra leg sculpting. Complement this program with at least three additional 30-minute heart-pumping workouts a week. Do them on days you’re not strength training. To tone your tush even more, face backward on the StairMaster, or choose a path for your run or walk that includes lots of hills.

Squat with calf raise

Stand with feet hip-width apart, a dumbbell in each hand in front of shoulders, palms facing each other. Squat until thighs are parallel to floor or as far as you can (as shown). Stand and rise onto toes. Lower heels to floor to complete rep. Do 12 reps.
• works butt, hamstrings, quadriceps, calves

Squat with Good Morning

Stand with feet hip-width apart, a dumbbell in each hand in front of shoulders, palms facing each other. Lower into squat. Rise, then bend over from hips, with back flat, until torso is almost parallel to floor (as shown). Return to start. Do 12 reps.
• works butt, hamstrings, quadriceps, lower back

One-arm angled front raise

Stand with feet a foot or so behind a stability ball, a dumbbell in left hand, palm facing right. Bend over from hips, with back flat, and rest right palm on ball. Lower left arm between legs, then raise it up and out on a diagonal until it’s aligned with torso (as shown). Lower arm between legs. Do 12 reps, then switch arms to complete set.
• works upper back, shoulders

Ball butt blast

Lie facedown with midsection on ball, hands and toes on floor. Bend left knee 90 degrees and flex foot. Leading with left heel, raise left leg as high as you can while keeping hips on ball (as shown). Lower thigh toward ball. Do 12 reps, then switch legs to complete set.
• works butt, lower back

Supergirl

Lie with chest on ball, feet wide, toes on floor, a dumbbell in each hand with arms at sides, palms facing legs. Keeping head in line with spine and elbows straight, circle arms forward and up in a wide V, turning hands so palms face each other (as shown). Reverse move to bring hands back to sides. Do 12 reps.
• works glutes, entire back, shoulders

Dumbbell pickup

Holding a dumbbell in right hand, balance on left foot with right foot raised behind you. Keeping left knee slightly bent, lean over and reach right hand toward left foot (as shown). Rise. Do 12 reps, then switch legs to complete set.
• works butt, hamstrings

Thanks to Self for the workout!

Technorati Tags: female workout, firm butt exercises, fitness, stability ball work out, women health