I'm trying to loose weight and i want my butt, thighs, and hips to look smal!
Question: I'm trying to loose weight,and i want to remove some fat in my body.
How can I make my butt,thighs,hips,and waist smaller?
What excersizes can i do to shink my butt,thighs, and waist?
I play volleyball at school too. Im 13.
Please help!
Best answer gets 10 points. :)
Thanks.
Answers: I'm trying to loose weight,and i want to remove some fat in my body.
How can I make my butt,thighs,hips,and waist smaller?
What excersizes can i do to shink my butt,thighs, and waist?
I play volleyball at school too. Im 13.
Please help!
Best answer gets 10 points. :)
Thanks.
The 10 best butt exercises
1. Walking Lunges
Stand with your feet hip width apart, grasp a pair of dumbbells with your arms straight at your sides, palms in. Take a large step forward and lower your body so that 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 large step forward with your other foot. Walk lunge 15-20 steps and then turn around and return to the start using the same form. You should contract your glutes on the lowering of each movement.
2. Extension Step Ups.
Hold a pair of dumbbells by your sides with palms facing the side of the body. Stand behind a 6 to 12-inch high step (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, then repeat on the right side. This is a great one and you'll really feel it.
3. Bent Leg Reverse Kick Up
Start this exercise on your hands and knees on a mat. Raise your left leg up until it is parallel with the floor with a slight bend in the knee. Support your weight with your arms and right leg. While contracting the butt, lift your left leg up and toward the ceiling, maintaining a bend in the knee.
Slowly return to the starting position. After completing the set on the left side, repeat on the right side. To increase the difficulty, you may want to add an ankle weight to the working leg.
4. Lying Gluteus Lift
Lie on your back with your knees bent and feet on the floor. Place your arms at your sides for support. Contracting the glutes, project your hips up toward the ceiling as you lift your glutes off the floor. Slowly return to the starting position stopping just short of your glutes touching the floor. Exhale while lifting your butt, and inhale while returning to the starting position.
5. Smith Machine Rear Squat
I prefer free weights, but for safety reasons, a Smith machine will work just fine. Place the bar across the back of your shoulders. Be sure it's not resting on your neck. Your feet should be shoulder-distance 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.
6. Cycling
Riding a bike is great for your glutes, hips and thighs. Get your glutes involved by leading with your heels when you push down on the pedals. On the upswing, pull up on the pedal (providing you've got foot straps) to make sure you're using every part of your legs during your workout. For brief periods, lift your butt off the seat and slowly pedal as you contract the butt.
7. Stepmill
This is one of my favourite cardio exercises, and it works the glutes with absolute precision. This machine is not to be confused with the Stairmaster. The stepmill actually has revolving steps and is extremely difficult.
When I go into the gym these units are always available and the elliptical machines are unavailable a