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Diet plan
Your
online personal training program will consists of custom designed exercise
programs. The workouts are emailed to your inbox.
The printable exercise program comes with instructional photos of every
exercise and detailed written instructions that can be followed while
you complete your workout.
Other helpful websites
TONING THE TUSH
If your goal is toning your gluteal muscles there are several ways to
achieve the desired results. Working your butt, as with any
other muscle can make them toner, and more beautiful. Whether you want
to take inches off and tone or turn a flat tush into a nice round one
these exercises can do the trick. The gluteal muscles are the
center of the body. It helps with your balance because it is the
biggest muscle in the body. It provides lower body strength for
lifting as well as other movements, such as pedaling a bicycle.
If your goal is a bigger sexy butt then add more weight and do less reps.
These will definitely add quality muscle to your rear. If your
goal is toning, performing with light or no weight is the key.
This will firm what you have plus burn the fat off.
EXERCISE 1
Standing kickback with no weights
Stand facing a wall, lightly holding on with your hands for balance.
Lean slightly forward so that you’re whole body is in a straight line.
Shift your weight onto your left leg. Slowly raise your right leg
as far behind you as you can, feeling the contraction in your butt.
Your knee should be slightly bent. Don’t arch your back or over
extend yourself. Hold on for a second, and then slowly lower your
leg. Finish the set then switch to your left leg.
EXERCISE 2
Duck squat with dumbbell
Stand with your feet farther than shoulder-width apart, your knees
unlocked, and your toes pointing out, hold a dumbbell by the end, using
both hands with your arms extended. Your chest should be out, your
shoulders back, your abs tight, and you’re back straight. Keep
your head in line with your spine and look straight ahead. There
will be a slight forward lean to your upper body, which is natural.
Slowly squat until your thighs are parallel to the ground. Don’t bounce,
and don’t let your knees turn in. Hold for second. While
keeping your feet flat on the floor, rise slowly with your hips slightly
forward and your abs tight.
EXERCISE 3
Kneeling Kickback
Get down on your hands and knees. Keeping your right knee slightly
bent slowly raise you right leg behind you until your thigh is parallel
to your torso. Hold for a second, and then slowly return almost to the
starting position. Immediately raise your leg again before it touches
the floor. Finish the set then switch legs.
EXERCISE 4
Alternation Lunge
Stand with your feet shoulder-width apart, your hands on you hips.
Keep your upper body upright and your head in line with your spine.
Take a long step forward with your right foot. Plant that foot
firmly on the floor a bend your knees until your right thigh is parallel
to the floor. Don’t let your right knee extend past your right
foot. Your left leg should be extended behind you, the knee
slightly bent and the heel raised. Immediately step back with your right
foot, pressing your left heel to the ground. Your feet should be
shoulder-width apart. Repeat the exercise with your left foot.
That makes one repetition.