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ould you be
interested in butt exercises and
a butt workout to get a sexy
butt? If you answered with an
emphatic “YES!” you’re not
alone. According to studies, an
estimated 80 percent of women
over 18 aren’t happy with their
bodies. OK, so maybe what
sets you apart from the rest is that
you’ve tried everything to trim and
tone your butt. You eat right and
you spend hours on the treadmill,
yet nothing seems to work when it
comes to getting a tight butt.
Well, it’s time you got to the bottom
of your problem. Welcome to the
eDiets booty camp featuring the best
butt workout from the dean of drill
sergeants, renowned personal trainer
Brad Schoenfeld. The author of Look
Great Naked: Slim Down, Shape
Up and Tone Your Trouble Zones in
15 Minutes a Day has helped sculpt many
a flawless figures -- his clients are typically
those women with bodies you would kill
for!
Schoenfeld is super successful
because he targets the com-
mon trouble spots which weigh
down most women: the thighs,
the abs and, no butts about
it, the rear end. The fitness pro
says it a three-pronged attack
of balanced diet, cardiovascular
workout and butt toning exercis-
es to ensure a fit and trim figure.
Healthy eating and regular
cardio activity are musts when
it comes to boosting metabo-
lism and losing weight. But this
one-two punch needs help to
effectively tackle a drooping
derriere.
Schoenfeld says too many
women fail to do the proper
training required to get their
act in gear. Cardio alone just
doesn’t cut it when it comes to
toning.
“Aerobics don’t overload the muscle,”
Schoenfeld tells eDiets from his Personal
Training Center for Women in Scarsdale,
New York. “The muscle only responds to
overload. A stimulus is not used in aero-
bics -- it’s endurance-based.
“In other words, you are doing the same
thing over and over again. The body is
not forced to adapt. Therefore you don’t
see much in the development of the glu-
teal (butt) muscles. The only way to really
do that is through weight training.”
Many women share a common miscon-
ception that weight training will make their
butts bigger. Schoenfeld says training the
gluteal muscles will actually add shape
to the butt. When your derriere starts
dragging, the only thing that will give it a
much-needed pick-me-up is exercise. As a
bonus, building the muscle will increase
your body’s fat-burning ability!
Variety is the key. The butt is comprised
of three muscles (the gluteus maximus, the
medius and the minimus) so it’s important
to work it from various angles.
Whether you bemoan a bubble butt or
flat fanny, toning exercises can reshape
your rear. But how you should workout
depends on the shape you’re shooting for,
Schoenfeld says.
“If you have a flat butt and you’re looking
to build it up, you should do fewer reps
(8 to 10) and use heavier weights,” says
Schoenfeld. “If you’re looking to tone up
the region, use higher reps (15 to 20) and
lighter weights.”
The next step is determining the appropri-
ate weight. Schoenfeld says you can tell
if you’re lifting the right amount of weight
if you struggle with the last few reps. If
you’re breezing through the workout, you
need to add more weight to your routine.
To get the most out of this workout, do the
proper amount of reps the first exercise,
then move on to the second and third
exercises without resting. When you have
completed all three exercises, rest for 30