Lift those buttocks!!!

squats, squats and more squats.....that is what everyone tells me....

Squats, lunges...and my favorite...hiking!

lunges and squats.... they work both thighs and *kitten*!
lunges seem to work my inner thighs and butt well, they ache like crazy the next day!

Stair climber, step/aerobics class, pilates, squats, lunges and backward leg lifts. Pelvic tilts too! I think that's what they are called. Lay on your back, put your feet on the floor and your arms to the side. Pick up your butt and lift and lower, then hold up as high as you can, pulse it, then lift and lower again. This will tighten those glutes! This is a controled move! No jerking or you will hurt yourself.

I have a huge butt issue, lol and it's not that it's huge... far from it lol. But squats, lunges (side, reverse, regular and jumping) and climbing steps two at a time are things that have been great for me, the last month or so it's been Zumba and I can't believe how solid my but has become just from Zumba!

Walking on an incline or the stair machines (or incline trainers). That works your butt and calves. My trainer also has me doing squats and lunges holding a medicine ball for extra resistance (they're HARD). And honestly, after 3 months I really do feel much better about how my butt looks. Now if only my stomach would follow suit...

Check out Jillian Michaels No More Trouble Zones. I used that for a while and it made a big difference in all the trouble zones. I was amazed at the difference in just a few weeks.

Squats are hard on the knees. They work great if you can do then correctly however.

HUH? The fact that you contradicted yourself with that statement notwithstanding, here's some myth de-bunking for you:



Myth #2: Squats are bad for the knees. Not only are squats not bad for the knees, every legitimate research study on this subject has shown that squats improve knee stability and therefore help reduce the risk of injuries. The National Strength and Conditioning Association has published an excellent position paper on this subject with an extensive literature review, and data from the Canadian National Alpine Ski Team suggests that regular squatting reduces not only the rate of injuries but also the time it takes to recuperate from injuries that do occur.

When I was hired to work with the Canadian National Women’s Volleyball Team, I found all of them suffered from varying degrees of an overuse injury called patellar tendinitis, or jumper’s knee. I believed the problem was partially caused by a structural imbalance in the lower quadriceps muscle called the vastus medialis oblique (the teardrop-shaped muscle that inserts at the knee). To correct it, I had these athletes perform Petersen step-ups and then gradually progress into full squats. Only one athlete still had jumper’s knee after less than three months of proper training.

Providing you don’t relax or bounce in the bottom position of the squat, you’ve got nothing to worry about. When you relax, the knee joint opens up slightly, exposing the connective tissue to stress levels higher than their tensile strength. Does that mean you should never pause in the bottom position? No. It simply means that if you pause in the bottom position, you must keep the muscles under tension, holding the static (isometric) contraction. In other words, don’t relax at the bottom of the squat and allow your connective tissue to stretch out like a piece of saltwater taffy.

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/388/8_Stupid_Myths_about_Squatting.aspx

http://www.youtube.com/watch?v=J7AW6WuTvL0 i found this about a week and a half ago. i have been doin it since and it seems to be working. its easy, but i can def feel it!

bump... or should I say bum!

Squats are hard on the knees. They work great if you can do then correctly however.

HUH? The fact that you contradicted yourself with that statement notwithstanding, here's some myth de-bunking for you:



Myth #2: Squats are bad for the knees. Not only are squats not bad for the knees, every legitimate research study on this subject has shown that squats improve knee stability and therefore help reduce the risk of injuries. The National Strength and Conditioning Association has published an excellent position paper on this subject with an extensive literature review, and data from the Canadian National Alpine Ski Team suggests that regular squatting reduces not only the rate of injuries but also the time it takes to recuperate from injuries that do occur.

When I was hired to work with the Canadian National Women’s Volleyball Team, I found all of them suffered from varying degrees of an overuse injury called patellar tendinitis, or jumper’s knee. I believed the problem was partially caused by a structural imbalance in the lower quadriceps muscle called the vastus medialis oblique (the teardrop-shaped muscle that inserts at the knee). To correct it, I had these athletes perform Petersen step-ups and then gradually progress into full squats. Only one athlete still had jumper’s knee after less than three months of proper training.

Providing you don’t relax or bounce in the bottom position of the squat, you’ve got nothing to worry about. When you relax, the knee joint opens up slightly, exposing the connective tissue to stress levels higher than their tensile strength. Does that mean you should never pause in the bottom position? No. It simply means that if you pause in the bottom position, you must keep the muscles under tension, holding the static (isometric) contraction. In other words, don’t relax at the bottom of the squat and allow your connective tissue to stretch out like a piece of saltwater taffy.

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/388/8_Stupid_Myths_about_Squatting.aspx

Squats have definitely helped my knees.

gym ball