Bikini Bum

Bikini Bum

The best exercise for your bum is the squat. Squats are the best exercise for shaping not only your bum, but also your thighs. The problem with squats is that people tend to find them too hard, or they put too much pressure on their knees causing them pain. It is a good idea to do squats against the wall, with a Swiss ball resting between your back and the wall. You then lean back against the Swiss ball as you squat down, and while you push yourself back up. The Swiss ball modifies the exercise to make it a lot easier on your back and knees, but it will still workout your bum and thighs.

While performing the squats it is important to stand up straight, and have your feet shoulder width apart. You should keep this posture during the whole squat. If you place your arms out to the side during the movements this will help you to keep your balance.

A key thing to remember when performing squats is that you should never let your knees go over your toes, ie. you should always be able to see your toes. The best way to describe this is to bend knees slightly, then pretend you are sitting down on a public toilet seat, ie. push your bum backwards and down at the same time.

Starting from the standing position you need to slowly squat down till your thighs are parallel to the floor, just like how your legs would be if you were sitting in a chair. Hold this position for 3 seconds and at the same time squeeze your bum muscles. Then push up through your heels to the starting position, once again standing up.

The key to this exercise is to go slowly. The slower you squat down and the slower you stand up again the more your muscles will work. The 3 second pause in the middle is also important. Start by doing 15 of these squats four days a week. Add another set of 15 squats per day over the next four weeks, so that by week four you should be doing 4 sets of 15 repetitions four days a week.

You will notice a significant different in your bum after four weeks of these exercises, and best of all they will only take minutes of your time.

If you really want a big difference in your bum & thigh area, it is a good idea to pick an exercise such as swimming, running, walking fast, biking, gym classes etc. If you can do cardio exercises everyday, and get your heart moving, this in turn will start the fat burning process.

Cardio also is the best way of getting rid of cellulite. Daily exercise and a good diet will lead to a decreased amount of total fat in the body, and will make cellulite become less noticeable. Cellulite on the bum and thigh area can also be helped by massaging these area's daily, as cellulite is often a result of a build up of toxins. Body Brushing daily before you shower will not only help tone up flabby areas, but will also help with cellulite.

Another easy way to make a difference to your bum is the bum clench. This can be done anywhere...while watching TV, sitting at your desk at work, driving in the car. It is a very easy exercise and can make a difference to your rear, but only if done regularly.

To perform the bum clench, you need to stand or sit and then concentrate on squeezing your butt cheeks together and up. It is not a big movement but you should be able to feel it. Hold each bum clench for 5 seconds. Aim to do 20 bum clenches twice a day to see results.

Source:- http://www.nofat.co.nz/NoFatBumExercises.htm

19 Tips On How To Lose Leg Fat Fast ...

1. GET MOTIVATED

This tip is one tip that is a must. Without doing this, you are not going to lose that fat fast. You see, motivation is the key to #everything, including losing leg fat. If you would really like to succeed, then strong motivation is something you will be in need of.

Think of something that might motivate you 3 times a day - it might be pictures of celebrities with gorgeous legs, a pair of skinny jeans you no longer fit it, the legs of the girl from 2B apartment you wish you had etc. These thoughts are not very pleasant, on the contrary, they kind of make us feel bad, but that's exactly what we need. We need to feel the pain, the lack of something we truly want and only that bad feeling will give us enough strength to achieve our goal - make the perfect #legs happen to us!

How to Lose Leg Fat in Thirty Days

Losing fat in the legs contributes to good health. Photo Creditkzenon/iStock/Getty Images

Losing fat in the legs will improve your appearance and your health. Carrying too much fat slows you down and increases your risk of heart disease and diabetes. A weight-loss goal of 1 to 2 pounds a week is reasonable, which means in 30 days you can lose 4 to 8 pounds. Losing leg fat in 30 days requires a plan of healthy eating, cardiovascular workouts and leg toning exercises.

Step 1

Eat a healthy, low-calorie diet. Eating more calories than your body need leads to fat gain. Cut your calories by eliminating sugary and fatty foods from your diet. Measure your portion sizes to avoid overeating. The 2010 Dietary Guidelines for Americans suggest eating fresh, healthy foods such as fruits and vegetables, whole grains and lean proteins such as poultry.

Step 2

Perform 30 to 60 minutes of cardiovascular exercise five days a week during the course of 30 days. Cardiovascular exercise burns fat speeding up the weight loss process over dieting alone. Consider doing exercises that also target the legs such as rollerblading, running, hiking and bicycling.

Step 3

Do squats two to three days a week over the month. The American Council on Exercise reports that squats along with lunges are the best exercises for thighs. Start by standing with your legs a little wider than hip-width. Bend your knees, shifting your weight back as if you're going to sit down. Don't allow your knees to extend over the toes. Straighten your legs to return to the start position. Add resistance by holding dumbbells or a barbell.

• Step 4

Perform lunges two to three days a week for 30 days. Stand with your legs hip-width apart. Step forward with your right leg, bending the knee as shift your weight forward. Keep your right knee over the ankle. Push back with the right foot to return to the start position. If you have bad knees, step backward instead of forward into the lunge. Add resistance by holding a dumbbell in each hand. Perform the lunge to the side to target the adductors and abductors -- inner and outer thighs.

Step 5

Take the stairs instead of the elevator or escalator during the next 30 days. Using the stairs burns fat and tones the legs. It can also cut your risk of premature death by 15 percent, according to WorldHealth.net.

Tips

• Continue eating healthy and exercising beyond the 30 days to maintain your weight loss and health.

Things You'll Need

• Dumbbells or barbell

Source;- http://www.livestrong.com/article/543270-how-to-lose-leg-fat-in-thirty-days/

Fitness & 

Fitness Challenge: Abs and Glutes

If you’d love to feel more toned, but you don't have time to hit the gym, you can do simple exercises on your own to get results.

"It only takes a few minutes, three times per week, to keep your abs and glutes looking their best -- no gym membership required," says Joan Pagano, fitness consultant and author of Strength Training Exercises for Women.

She offers these moves that target your abs and glutes.

Slideshow: The 7-Minute Workout

Work Your Abs: How to Do Bicycle Crunches

Do this move along with a 30-minute cardio workout three times a week (beginners can take three brisk 10-minute walks, working up to a 30-minute workout), and you’ll whittle your waistline.

"The bicycle crunch engages all four abdominal groups," Pagano says. "Instead of doing three different exercises, [you] can get the same results with one." Here's how to do it:

1. Lie on your back, bend your knees, and raise your legs until your knees are over your hips, calves are parallel to the floor, and feet are in the air.
2. Cradle your head in your hands and tighten your abs as you lift your head and shoulders off the floor.
3. Exhale and twist your left shoulder toward your right knee while extending your left leg.
4. Inhale and return to the start position, keeping your head and shoulders elevated off the floor.
5. Do 20 times, then repeat on the other side.

Work Your Glutes: How to Do Squats

Squats will strengthen your glutes, the large muscles in your buttocks. Not only will you look great in a pair of jeans, but this move will improve your strength, posture, and balance, too.

How to do it:

1. Stand in front of a chair, facing away from the chair, feet parallel and hip-width apart, and bend slightly forward from the waist.
2. Keeping your spine straight, inhale and lower your body toward the chair as if you were going to sit down.
3. Touch the edge of the chair with your glutes (but do not sit), keeping your knees over your ankles.
4. Exhale, squeeze your glutes, and return to the start position.
5. Repeat 10 to 12 times.

Source:-  http://www.webmd.com/fitness-exercise/features/fitness-challenge-abs-and-glutes