J Lo is famous for it, it's the most popular muscle group to work at the gym, and it looks great in a pair of tight jeans. Let's face it; a great derriere is something to be proud of.
However, beyond the exterior benefits of a tone derriere, your gluteus are the largest and strongest muscle group in your body. A fat reducing overview can help you establish a clear describe of what you require to focus on to achieve your fat burning objective if you're a rookie; or serve as a reminder for those who are at an advanced or more advance stage of their weight loss strategy. Applying are seven steps that can serve as suggestions for your personal weight loss system. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss plans have misled people into thinking that it is the same, but most diets and weight loss applications only work by causing a person's body to lose more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. Strong and tone glutes can help improve your posture, decrease your risk for injury, making sitting and standing easier, and make everyday tasks easier.
The following four exercises are some of the most effective to help achieve a fabulous derriere. If you're more advanced, add a hand held pair of free weights to increase the intensity of your workout.
Squats
Begin by standing with feet hip width apart, tummy tight, a good posture, and the weight of your body in your heels. Slowly squat down until your thighs are parallel to the ground, but not below the knee. Stand up and repeat.
Two to three sets of 16-20 repetitions.
Example:
http://http://www.ehow.com/video_2365367_do-basic-squat-leg-exercise.html
Power squats
Same as a squat except when you stand up add a little jump.
Two to three sets of 16-20 repetitions.
Example:
http://www.ehow.com/video_2359885_explosive-squat-plyometric-exercises.html
Hip lifts
Lay down facing up and bend your knees so your feet are flat on the ground. Feet are hip width apart and hands are down at your sides.
Lift your hips as far as you can off the ground and lower back down.
Advanced exercisers can cross one leg over the other to add resistance to the leg on the floor.
Two to three sets of 16-20 repetitions.
Example here:
http://http://www.ehow.com/video_4940581_pilates-pelvic-lift.html
Power lunges or "Plyometric lunges"
Standing in a lunge position ( Lunge: begin in a squat position and step one foot forward making sure to keep the front knee in line with the ankle to avoid injury) bend your knee and on your way up to straighten the leg jump and switch legs.
See example of Power lunges here:
http://www.ehow.com/video_2365534_do-plyometric-lunges-calisthenics-exercise.html
As always, before beginning any new exercise program, consult with your physician.
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