Top 10 steps Tips to Tighten that Tush

Tuesday, December 21, 2010
Dear Martin,

Whether, you’re a guy or gal, having a great rear end is definitely in style. Big or small, luscious or lean there is nothing wrong with improving on nature.
The first thing to do is to get yourself in the proper mindset … whatever you can use for positive reinforcement. Maybe hang up a picture of someone who has the kind of rear you would like to have one day. Or buy those skinny jeans you just can’t wait to get into. Imagine all the new attention you are about to receive from the opposite sex. Whatever you can find to use for motivation is entirely up to you. You can be successful in having a spectacular rear end. Thousands of people already have.
Some of the best exercises I’ve found come from Dr. Al Sears, MD – the creator of the patented PACE 12-minute fitness program and fitness instructor Yarixa Ferrao (better known as Coach Yari). She’s helped dozens of people tighten and lift their butts with her booty bootcamp.
Their exercises below have helped me get a tighter tush. And if you’re willing to give these exercises a reasonable amount of time and attention, you’ll see the results you want and will take the first step in getting a bodacious booty.
1. Try not to rush through your exercises. Hold each move for at least 30 seconds. Focus exclusively on tightening your behind. Every single move and thought is directed on nothing else. Believe it, and make it happen.
2. If you can do more than 15 reps without muscle fatigue, it’s time to increase your resistance. Add a little extra to your sets whenever you can. Also, it’s very important you rest and recover between each set. Make sure you push yourself a little harder each day. Try to feel the burn, create an oxygen debt with each set and progressively challenge yourself the next time
3. Squats and lunges are the most typical of all the butt-exercise moves. They can also be a little boring, and if not done properly, can be a little painful. Make sure to keep your back straight and knees in line with your feet. Press into the floor as you rise out of the lunge/squat while squeezing your butt. Do it slowly. The good thing about theses exercises is they will also work your quads.
4. The “Bridge” is my all-time favorite. You can even do it while lying in bed. Lie face up with one knee bent and the other extended toward the ceiling. Lift your hips as far up as you can and hold and squeeze for five seconds. Repeat this move 10 times and pulse it for 5 and then rest. Switch legs and repeat. The results will be absolutely beautiful, but with a burn like you wouldn’t believe! Check out Coach Yari’s instructions on The Bridge here.
5. Step Ups are also great exercises. Find a step and climb off and on repeatedly. If the steps are short, you could use the same leg to lead for a set and then switch legs.
6. Skipping is also one of the best entire body workouts ever. It’s excellent for your heart and lungs, too. Jump as high as you can and as fast, for a period of one minute, then rest and recover. Repeat three times.
7. When attempting dead lifts (using dumbbells or barbells), don’t forget to keep your knees straight but not locked. Slowly bend forward at the hips until you feel a nice stretch in your hamstring. Contract your glutes while you rise back up into a standing position.
8. Standing and laying abduction exercises will target the outer part of those cheeks. Any extra fat on those hips will soon disappear. By keeping your legs straight, slowly raise one of your legs as high as possible to the side of your body. Do your desired number of reps and repeat with the other legs
9. Try parking a little further away from your destination and hoof it whenever possible … This works whenever you’re going to the mall, supermarket and even the office. There’s no reason to sit and wait for closer parking when you could get a little extra moving time. You’ll be surprised at how good that feels and how much easier it is to get in a little workout.
10. Another tip from Dr. Sears: After you’re finished with your workout, add some extra protein powder to your recovery drink. This will help reduce muscle damage.
Keep on Stylin’!
Anesta Dawkins
[Ed. Note: Anesta Dawkins is Owner and Founder of Salon Hottie in West Palm Beach, Florida, and is an accomplished hairstylist, platform artist, and instructor. With over 20 years’ experience in the industry and a satisfied network of clients, Anesta is dedicated to keeping you current with the latest and most innovative products in the beauty industry.]