Q. Glen, I need to firm up my butt. Do you have a plan?
A. Yes! I’ve designed a simple and effective six-week plan to steer you toward a smaller, tighter butt.
1. Walking Lunges -- Stand with your feet hip-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. A good speed is generally between 3.5 and 4.0 mph on a treadmill. You’re walking briskly, but you should still be able to hold a conversation. Walk for 30 minutes four days per week.
3. Eat breakfast every morning. This will help to regulate blood sugar and prevent binge eating.
1. Walking Lunges -- Same as week 1.
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 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
4. Assess your pantry/refrigerator -- Eliminate foods that you tend to binge on.
1. Walking Lunges -- Three sets on two alternate days per week.
2. Extension Step Ups -- Increase to two sets on 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.
1. Squats -- Hold a broom stick or barbell across the back of your shoulders with 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.
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 -- Still three sets but add a third day.
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.
1. Squats -- Three set and 20 reps (two alternate days per week).
2. Extensions Step Ups -- 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. 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 on two alternate days per week.
4. Power Walking -- 45 minutes and 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.
1. Squats -- Three sets, but increase 22 reps (two alternate days per week).
2. Extension Step Ups -- Three sets, but increase 22 reps (three alternate days per week).
3. Bent Knee Push ups -- Two sets of as many as possible, 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 healthy bag lunch at least three times this week.
Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician!
Wishing You Great Health!
Any questions? Ask Glen