We don’t know if we’re just being pervs but knowing how to get a bigger butt is pretty much all we can think about right now – and it’s not just us. Also, a sexy back needs a firm skin and no fat in the bra area and underarms.
Include 4 of these exercises in every workout you do. Repeat the move for 30 seconds x 3 / approx 15-20 reps
Stability Ball Leg Curl
Areas trained: rear thighs, bottom, lower back.
Begin lying on your back, feet resting on a stability ball, arms by your sides. Lift your hips to form a straight line from your ankles to your shoulders. Maintaining this position bend your knees to roll the ball towards you, slowly straighten your knees and lower your hips to the floor. Repeat.
Areas trained: bottom, rear thighs.
Begin on all fours then extend your right leg out behind you, slightly off the floor. Raise your leg, squeezing your bottom as you do. Keep it straight so your foot is just higher than your hips. Slowly lower your leg back down to just above the ground and repeat. Change legs halfway through each set.
Areas trained: front thighs, bottom.
Stand with your feet shoulder width apart, hands on your hips. Bend your hips and knees and squat down as if you were going to sit on a chair behind you, without leaning excessively forward from the hips. Quickly straighten your legs jumping as high as you can landing softly then returning to the start position. Repeat.
To lower the impact, try doing squat pulses rather than jumps. When lowering down into the squat position, hold the seated squat at the bottom and pulse a few inches up and down. Complete as many pulses as you can, coming straight up for a few seconds if you need to release. Prepare to feel the burn!
Areas trained: bottom, core.
Lie on your back with knees bent, feet flat on the floor and arms by your sides. Tighten your stomach and lift your hips off the floor into a bridge position with your body in a straight line from your shoulders to your knees. Straighten your left leg keeping your hips level, hold then lower your body back down to the floor and repeat. Change legs halfway through each set.
Areas Trained: thighs, bottom.
Stand with feet apart holding a light dumbbell (3kgs) in each hand above your head with hands slightly wider than shoulder width apart. Take a large step forward with your left foot, then lunge down bending both knees and lowering down until your back knee is just above the floor. Come back up to standing, step your feet back in together before lunging forward with your right leg.
Using weights will make the exercise harder as lifting them above your head will raise your heart rate and engage your core muscles too.
Beginners should start squatting with no added weight (body weight only). Adding weight will make the squat more challenging and will stop you from going deeper down but is recommended to improve stamina and strength.
I would recommend to start with a 3kgs weight and go up to 10kgs. When using weights you are holding the dumbbells above your shoulders and keeping them there throughout the exercises
Sometimes it’s not a case of not being able to do it, it’s a case of doing it the wrong way, thus not getting the results you want. With this simple checklist you’ll be squatting for success in no time:
- Stand with feet a little wider than your shoulder-width apart, hips stacked over knees, and knees over ankles.
2. Roll the shoulders back and down away from ears. Note: allowing the back to round (like a turtle’s shell) will cause unnecessarystresson the lower back. It’s important to maintain a neutral spine throughout the movement.
3. Extend arms out straight so they are parallel with the ground, palm facing down (like your hands are on someone’s shoulders).
4. Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending the hips backward as the knees begin to bend.
5. Whilst the butt starts to stick out, make sure the chest and shoulders stay upright and your back stays straight. Keep the head facing forward with eyes straight ahead to ensure your spines stays neutral.
6. For optimal results deepen the squat by sinking your hips below the knees.
7. Keep your core engaged with body weight in the heels and on return to standing explode back up, driving through the heels.
Your back is made up of many different muscles, and a pull-up is an all-encompassing exercise that tones and sculpts them all, Stokes says. But they’re hard, so people tend to shy away from them. If you can do a normal pull-up—gripping the bar with your palms facing out—that’s ideal. “That’s going to work more of your lat muscle and back,” says Stokes. A chin-up, where palms are facing you, is an easier option and it’s still going to work your back a bit, but it hits the biceps more, so make chin-ups your second option. Here are a few more ways you can modify a classic pull-up:
- Negative pull-ups—Stand on something to hoist yourself up into the end pull-up position against the bar. Slowly lower your body down in a controlled movement.
- Assisted pull-up machine—“Every gym has an assisted pull-up machine and it’s unfortunately usually empty because it looks big and scary,” says Stokes. But it’s a great tool for doing pull-ups if you can’t master them on your own. This video will give you a good idea of how to use one, but ask someone at your gym to show you the proper way to use their specific machine.
- Inverted row with TRX—This is an amazing exercise for your upper back in between your scapula and your rear delt—basically all of the big back muscles, says Stokes. All you need is a TRX band, which most gyms have.
- Check out this video for a how-to.
Place one knee on a bench, couch or table with a light (3-5 pounds) weight in the opposite hand, slightly bending forward with back flat. Pull the arm back straight in a row motion, contracting your upper back, elbow skimming the side of the body as it moves. Do a full set of 12 and then switch arms.
Get into a plank position, arms out straight directly beneath your shoulders, squeezing your butt and pulling your abs tight into your spine. Hold a 3-5-pound weight in each hand. Starting with one arm at a time, pull the weight back into a row movement, engaging the upper back and delts.
Lie on your stomach on the floor, or balance on a physio ball, holding 3-pound dumbbells in each hand. Engage your back and lift the chest a little. Then, move arms up and out into a T position, release, move into a Y position, release, and then move them into an I, arms touching out straight above your head. This is a great one for the rear delt, which is an important posture muscle, Stokes notes. Most people are very weak here, so use a super-light weight for this one.
This basic move primarily works your chest, but it can actually be a great back exercise, too. Get into a standard push-up position with hands on the ground wider than shoulder-width apart. “When you lower into the contracted position, you’re actually engaging your back,” Stokes notes. So lower yourself slowly and really focus on that downward movement. Hold at the bottom for 3 seconds and push back up, contracting the chest.
It might feel like you’re just working your shoulders, Stokes says, but they’re connected to your back, so it’s hitting that as well. Plus, it’s a great cardio workout that’ll burn fat all over.