Get A Better Butt
WEEK 1
1. Walking Lunges -- Stand with your feet hips-width apart, grasp a pair of dumbbells or cans with your arms straight at your sides, palms facing your body. Take a long step forward and lower your body so your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a long step forward with your other foot. Walk-lunge 15 steps and then turn around and return to the start (one set). You should contract your glutes on the lowering of each movement. Perform two sets on two alternate days per week.
2. Power Walking -- Power Walk for 30 minutes. Generally, a good speed is between 3.5 and 4.0 mph on a treadmill. You're walking briskly, but you should still be able to hold a conversation. Begin slowly and build to your max speed. Walk for 30 minutes four days per week.
3. Eat breakfast every morning. Eating a healthy breakfast will help to regulate blood sugar and help to prevent binge eating.
WEEK 2
1. Walking Lunges -- Use the same parameters as week 1. Perform two sets on two alternate days per week.
2. Extension Step-Ups -- Grasp a pair of dumbbells or cans by your sides with palms facing the side of the body. Stand behind a 6- to 12-inch high step or bench (normally used in aerobic step classes) and keep your arms straight. Step onto the middle of the step with your right foot and then lift your left knee high (to hip height). Step down with your left foot, and then repeat on the right side. Perform one set of 15 steps on each leg -- two alternate days of the week.
3. Power Walking -- Increase the time to 37 minutes and keep the days the same (four days per week).
4. Assess Your Pantry/Refrigerator -- Eliminate foods that you tend to binge on and that have empty calories .
WEEK 3
1. Walking Lunges -- Perform three sets on two alternate days per week.
2. Extension Step-Ups -- Increase to two sets but keep to two alternate days per week.
3. Power Walking -- Add a fifth walking day and keep the time the same (37 minutes).
4. Water -- Consume 64 or more ounces per day. Think that sounds like a lot? Here are 10 easy ways to get your water.
1. When you wake, start the day with a glass of water.
2. Keep a pitcher of chilled water in the fridge.
3. Always carry a bottle or jug of fresh water with you.
4. Avoid drinking a large amount of caffeinated beverages.
5. Take a few sips from a water fountain whenever you run into one.
6. Drink a glass with every meal even if you are drinking another beverage.
7. If you're hungry, drink a glass before you go for the snack.
8. Increase your fruit and veggie intake.
9. Order soup before your meal.
10. Plan ahead and make daily goals.
WEEK 4
1. Squats -- (Eliminate the Walking Lunge exercise). Place a broom stick or barbell across the back of your shoulders. Be sure it's not resting on your neck. Your feet should be shoulders-width apart. Lower the weight, keeping your knees behind the toes at all times. Think of sitting back into a chair and contract the glutes on the lowering phase. Stop when the knees are at a 90-degree angle. Return to the starting position and repeat.
Inhale while lowering the weight, and exhale while returning to the starting position. Do not let the knees ride over your toes (you should be able to see your feet at all times), and don't arch your back. Perform two sets of 15 reps on two alternate days per week.
2. Extensions Step-Ups -- Remain with three sets but add a third day (alternate days of the week).3. Power Walking -- Increase the time to 40 minutes and keep the days the same (five days).
4. Junk Food -- Eliminate one junk food item from your diet this week.
WEEK 5
1. Squats -- Increase the sets to three and increase the reps to 20 (two alternate days per week).
2. Extensions Step-Ups -- Perform three sets but increase the reps to 20 (three alternate days per week).
3. Bent Knee Push-ups -- Start with your hands and knees on a mat. Your hands should be shoulder width apart and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in. Lower your upper body by bending your elbows outward, stopping before your face touches the floor. Contracting the chest muscles, slowly return to the starting position. Perform one set of six to 10 reps or as many as you can do on two alternate days per week.
4. Power Walking -- Increase the time to 45 minutes and keep the days the same (five days).
5. Carbohydrates -- Slightly decrease the amount of starchy carbohydrates at two of your meals. For example, if you're having pasta for dinner, decrease your normal serving.
WEEK 6
1. Squats -- Continue with three sets but increase the reps to 22 (two alternate days per week).
2. Extension Step-Ups -- Perform three sets but increase the reps to 22 (three alternate days per week).
3. Bent Knee Push-ups -- Perform two sets as many as possible. Increase to three alternate days per week.
4. Power Walking -- Add a sixth day and perform 45 minutes each day.
5. Brown Bag -- If you work outside of the home, bring a bagged healthy lunch at least three times this week.
After six weeks you can tailor the program to your liking. My job is to help jump-start you in the right direction.
As always, check with your doctor before beginning any exercise program.
Cheers,
Eve :-)
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