Butt: Work on Your Glutes with a Bosu Ball

Deadlifts are great because they really work your glutes if they are done right. Many a day have a been in pain from deadlifting the day before. But I digress...

There are ways to build your balance, build core strength, and work on isolating your glute muscles at the same time. On of these ways is to do a one-legged deadlift on a bosu ball. It challenges your focus a lot. Note that it may be important to start with lighter weights and build up as your body gets used to the exercise. Why? Because it is tough to balance on one leg on an unstable surface, with a heavy dumbbell pulling you down.

Not sure what the heck I'm talking about? Watch the video below for more details.

Cheers Eights & Weights!

Leg Day Routine: Donkey Kicks, Supported Lunge, and Static Raised Lunges

Well, it's leg day somewhere always :) If you are looking for some new exercises to diversify your leg day routine, here are some. All you need for these is a chair, table, or stool. Do each of these for about 4 sets of 10 reps on each leg (that's 20 per set) to really burn those glute, quad, and hamstring muscles.

Cheers Eights & Weights!

Maintenance Exercise: Bosu Ball Standing Donkey

If you are a runner or do high intensity exercises, you know how much they can impact your joints, especially your knees and ankles, if you do not work to strengthen the surrounding muscles. So I thought I'd show you a video of an exercise I like to do.

This really strengthens your butt, thighs, and core, and helps you put pressure on the right muscles when you land. Hold a wall if you have to (initially) but keep your core tight and your upper body straight as you do this. You can do this without a bosu ball, but try to use something squishy and uneven to get the most out of this exercise.

Check out the video below:

Cheers Eights & Weights!

March Booty Challenge!

Summer is approaching. That's right. If you follow me on Twitter, you know I say that almost every day. With summer comes fewer clothes, and 'poof!' all the junk food we've been eating suddenly starts to show. Well, not if we're prepared. How can we get prepared? Let's start with our booties.

Why Sitting on Your Ass Could Kill You

 

Spending all day sitting on your ass could literally expand the size of your ass. No, I'm not just talking about folks who don't exercise, but you who exercises and then sits for 3 hours in front of the TV. Yes, you.

People don’t need the experts to tell them that sitting around too much could give them a sore back or a spare tire. The conventional wisdom, though, is that if you watch your diet and get exercise at least a few times a week, you’ll effectively offset your sedentary time. A growing body of inactivity research, however, suggests that this advice makes scarcely more sense than the notion that you could counter a pack-a-day smoking habit by jogging. Exercise is not a perfect antidote for sitting. 

 

The posture of sitting itself probably isn’t worse than any other type of daytime physical inactivity, like lying on the couch watching “Wheel of Fortune.” But for most of us, when we’re awake and not moving, we’re sitting. This is your body on chairs: Electrical activity in the muscles drops, and the muscles go as silent as those of a dead horse, leading to a cascade of harmful metabolic effects. Your calorie-burning rate immediately plunges to about one per minute, a third of what it would be if you got up and walked. The risk of being obese shoots up within a single day, and the risk of developing  Type 2 Diabetes rises. The enzymes responsible for vacuuming up fat out of the bloodstream plunge.

Over a lifetime, the unhealthful effects of sitting add up. Alpa Patel, an epidemiologist at the American Cancer Society, tracked the health of 123,000 Americans between 1992 and 2006. The men in the study who spent six hours or more per day of their leisure time sitting had an overall death rate that was about 20 percent higher than the men who sat for three hours or less. The death rate for women who sat for more than six hours a day was about 40 percent higher. Patel estimates that on average, people who sit too much shave a few years off of their lives.

Sitting, it would seem, is an independent pathology. Being sedentary for nine hours a day at the office is bad for your health whether you go home and watch television afterward or hit the gym. It is bad whether you are morbidly obese or marathon-runner thin. Excessive sitting is a lethal activity.

The good news is that inactivity’s peril can be countered. Even the littlest stuff matters, like bending down to tie your shoes or walking down the hall to get a cup of tea. Every movement matters. The best advice anyone ever gave me about exercise was to get up at least every hour. It doesn't matter whether you are getting up to go to the bathroom or to get your mail. Get up off your ass so you can save your ass!

Cheers Eights & Weights!

Excerpts from the New York Times article "Is Sitting a Lethal Activity?" by James Vlahos.

Photo credit: theflycandypost.com

Eights & Weights Video: Extended Donkey Kick

If you're on the east coast of the US, you've probably heard of the storm (Hurricane Sandy) that is heading our way. If you've been mandated to evacuate, please find a safe place to stay. If you're staying home, make sure you have food, water, and alternate lighting. Maybe you can also fill some of your time with some physical activity indoors? Here is one you can do :)

We talked about the Donkey Kick a while ago, but you can work even more muscles by extending your donkey kick. Naturally, this exercise works on the bum, the thighs, and legs, but you can use it to work your core, your arms, and your shoulders as well by starting in a downward-facing dog position, rather than remaining on your knees.

Instructions:

• Start in the downward-facing dog position
• Lift your right leg and extend as high as you can so there is a straight line from your right heel to your right fingers. 
• Lower the leg and then bend it and bring it towards your waist using your core to push your knee forward
• Straighten the leg and extend all the way back up
• Do as many as you can on one side and then repeat on the other side

You should feel this in your arms, your core, your legs, and especially your bum.

Here is a video I made to help you visualize:

Cheers Eights & Weights!

Photo credit: Mademan.com

Cycle Your Bum Away

Yesterday, my friends and I decided to cycle around lower Manhattan, across the Brooklyn Bridge, and around Prospect Park in Brooklyn. It was an awesome experience. The funniest part of the trip was right after our break. We stopped at a little Mexican spot close to the Brooklyn Bridge on our way back for some drinks and some dinner, and then got back on our bikes. None of us expected the burn our thighs were feeling after we had sat down for a bit. I mean, what did we expect after 3 hours of cycling?

Like running, or any other cardio exercise, you get a full body workout and burn tons of calories by pushing your body in a repetitive motion. Beyond burning calories though, cycling helps strengthen the muscles in your legs and butt because you're constantly pushing on the pedals to propel your bike forward, especially if your going uphill. 

Beyond just your bum, your legs and thighs also get a great workout. Your quads tone up from the forward leg motion, your hamstrings tone up from the backward leg motion, and your abs tone up from constantly keeping yourself upright on the bike. To get an even better workout, make sure your heels lower towards the ground on whatever foot is lower. That way, you work your calves as well.

Granted, cycling at a steady pace does not burn as many calories as running at a steady pace, which is why it is important to include hills in your route. The hills also help build muscle strength and stamina. And you need that stamina to push yourself as you climb up that hill.

If you're looking for a cardiovascular exercise, and running just isn't for you, look into cycling. The great thing about it is that you could buy a bike and cycle everywhere. If you live in a cosmopolitan city, chances are that your city has good bicycle routes and lanes to make it easier for cyclists. Take advantage and burn your way to your summer weight. I woke up today with post-workout burn in my thighs and butt, but it was totally worth it.

Cycle your cities and share photos with us.

Cheers Eights & Weights!

Proper Squat Form - Eights & Weights Video

I got a chance to make a video for my favorite exercise! Today, we're looking at the proper form for a squat. As you know, this exercise works out your bum, thighs, and even your core if done right. Here are a few points to note with the squat:

• Keep your knees behind your toes. If your knees are going beyond your toes, you're not working your bum as hard and you could hurt your joints.
• Keep your upper body as upright as possible with your shoulders down and core tight. You get a core workout if you do that as well.
• For balance, you can straighten your hands out as you lower in to the squat. Otherwise, keep your arms beside you.
• Squeeze your bum as you lower down and as you come up. You get an even better workout that way.

So I've told you how to do it, and now I'll show you how to do it. I put together the video below. Watch and enjoy.

Cheers Eights & Weights!

Eights & Weights Challenge: Squat Jump Tucks

It is summer, and we do like to work hard and fast to get our bodies in shape. So I thought I should challenge you to try another difficult exercise this week: The Squat Jump Tuck.

If you have knee troubles, you should respect your injury and probably not try these. If you don't, give it a shot and see how many you can do. This exercise is both cardio and strength working your butt, abs, thighs, and your legs. It works your abs because you are using your abs to lift your legs, not your upper body.

Alright, here it is. Images speak louder than words.

1. Start in a squat

2. Jump  with the power coming from your abs. As you jump, lift your legs up in the air keeping your upper body up, and tap your knees to your open palms. So it is like you're raising your lower body to meet your upper body.

3. Jump back down into a squat and repeat.

I can't get over the second image. I look like I'm literally on the wall behind me :) Let me know how it goes. 

Cheers Eights & Weights!

10 Minute Workout: Buns and Thighs

Interested in those short shorts or just want strong legs and a tush you could bounce a quarter off of? Well, you'll like today's workout. Continuing with our 10-minute series, this workout is quick and effective. Don't be fooled by the short period of time; you will feel your buns afterwards. 

Exercise TV does have videos available for free in some hotels as well, so if you are ever travelling and don't have a gym nearby, check your TV.

Cheers Eights & Weights!

Roundhouse Kicks

So I'm always talking about squats (which by now I'm certain you must hate) because they work out your booty and inner thighs. And who doesn't want thighs firm enough to crush a watermelon? Well, there are other great exercises that can give you great thighs and shapely legs as well. One of those exercises is the roundhouse kick.

Okay, so I stole this from kickboxing. But I love boxing and kickboxing moves because they work out so many more muscles than we initially imagine. Though it is a kick, because you have to take a certain stance and control the position of your upper body, you are also working your abs. This move is actually originally from martial arts. You see this in every combat video game, and we've associated Chinese action stars with how high they can kick.

So enough chat. How do you do the roundhouse kick? Keep your feet about hip width apart and your arms in a boxing stance. Stay strong on your left foot, and lift your right foot as high as your hips facing the right side. Kick with that foot while still keeping your upper body in a boxing stance. One full rep is a kick and then pull your knee back in.

A picture is worth a thousand words :)

 

This is a fun piece to incorporate into your workout routine. Do as many reps as you possibly can without breaking your posture or getting shaky. Switch legs. You should be feeling this big time in your butt and legs.

Cheers Eights & Weights!

Photo credit: physical-arts.com

Donkey Kicks

Back to our summer workout theme, we're toning those butts today. We have so many great butt exercises, and I wanted to share one with you today that you may not have seen. It's called the donkey kick. Try it out!

Cheers Eights & Weights!

Have You Done Your Squats Lately?

Yes, it's me again with my squats. If you are a new reader, you may not yet know that I love the squat. It really is a great exercise for the buns and thighs. Well, if it's done right. So this is just a reminder to get those squats in as the summer approaches! We do all want to see you in those shorts... ahem.

Remember 4 big things while you get your squats in:

• As you go lower, squat with your butt, not your chest. So try to keep your chest up and your upper body upright as much as possible.
• You are exercising your legs, not your knees. So try to make sure your knees are not moving in front of your toes as you go down. Keep them behind your toes.
• Keep your feet at least hip width apart. It definitely could be as wide as you want depending on the type of squat you choose to do.
• Go as low as you can, but never sacrifice your posture for the depth of your squat. It is more important to get it right than to look like you are flexible.

Here is a photo showing how to do a perfect squat:

Cheers Eights & Weights!

Photo credit: WomensHealthMag.com

The Behind Definer

Excerpt from Fitness Magazine, by Jeanette Jenkins

Yes, that's really what the exercise is called. You know you want to try it. From the name, you can tell that this exercise helps define your derriere and sculpt your legs.

Stand up on your left leg, then hinge forward from your hips, extending your right leg behind you until your leg and body are parallel to floor and arms extend downward. Return to standing, touching right toes to floor behind you, and repeat lunge. Do 10 to 20 reps. Switch legs and repeat.

Here is a video to aid you:

 Cheers Eights & Weights!

Getting the Perfect Booty

Well, it’s the holiday season, and most of us will probably end the season with butts two times the size of a basketball without the shape. I’m just being honest since I anticipate all the food my eyes shall see this season. So rather than lie on your back and let your booty turn to mesh, what exercises can you consistently do or consistently avoid over the holidays to keep your bum in tip-top shape?

• Stop watching infomercials. That guy didn’t really get his butt that tight by using a butt-blaster (or whatever it is called) machine. Focus on tried-and-true exercises.
• One such exercise is the squat. You simply cannot go wrong with the squat, as long as you do it right. As you go low, make sure your knees are not going past your toes. So if you look down in the squatting position, you should be able to see your toes. Why is this important? Many people bend forward when they squat putting pressure on their knees, when they should be lowering their butts. Here is a picture of what a squat really should look like.

• A couple of weeks ago, I posted a video of how to do a lunge. The lunge is one of the best lower body exercises. Also make sure you knees are not going beyond your toes, and make sure you are keeping your upper body straight when you do the lunge. Here is the video as a reminder of what the lunge should look like.

• The dumbbell dead-lift is another great exercise for your butt. Start in a standing position holding the dumbbells in front of your hips. Lower down (from your hips!!) with your back flat and your legs straight. Lift back again the same way your came down. You should feel it in your butt as you go down and come up. You want to work your butt, not your back, so it is important to keep your back flat. Here is a great picture of what it should look like.

• One you may see all the time, but may not actually do, is the hip extension. This really really works on your butt so there’s no way you wouldn’t feel it after your workout if you’re doing it right. Come on to your elbows are knees. Lift one knee up and behind you, and then bring it back to the starting position without letting it touch the floor. Two very important things to remember when doing the hip extension – Your back should remain flat or you won’t be working the right muscles; and you should be lifting from your knee, not your foot. Here is what a hip extension should look like.

I hope these help to burn those derrieres into shape this Christmas! But remember, as I always say, strength training does not work on its own. You have to pair it with cardio exercises to lose the layer of fat while you sculpt your body. And of course, food holds equal importance. Try to balance what you eat this time of the year so you don’t negate your exercise program.

Cheers Eights & Weights!

Photo credit: Women'sHealthMag.com and FitnessGuruSam.com, AllWomenstalk.com

Summer Series: Tone Your Behind

Summer is here. Yay! Well, when the rain ends. And it’s about time to start working on those beach bodies. Over the next month, we will be talking about toning up for the sun.

Do you plan to rock those short shorts this summer? I know you bought them in the winter and thought “I’ll tone up. I have six months.” And then, here you are six months later. That’s okay. We’ll talk about a few of the best exercises you can do to tone up your bum.

The Squat: This is the quintessential butt exercise because you can really do it anywhere. If done properly, the squat really works out your body, especially your butt area. So how do you do a proper squat? There are so many different kinds of squats, but the most common is the chair squat. Here is the basis of the exercise:

• Push your bum back like your aiming for a seat
• Keep your feet planted on the floor either about hip width apart or slightly wider
• Keep your knees right above your feet, while making sure they don’t go forward beyond your feet. In other words, don’t over-squat where you can’t see your toes when you look down. Your knees should be right above your toes so that if you look down, you see your knees, then your toes.
• Keep your head straight
• Squat and then come up, squat and then come up. The repetitions expand and contract your muscles.

Lifting dumbbells on both sides of your body can help to intensify the squat a little bit. Here's a great picture that shows proper squat technique at girlwithnoname.com. Do several repetitions until you feel it in your butt. The amount you do depends on your body.

The Lunge: I love lunges because they work your bum and your inner thighs. You may need some space to do lunges to get the most out of the exercise. Again, there are many ways to do this, but the basis is:

• Step one of your feet back, and stay on the ball of that foot.
• Make sure your front foot is planted on the ground.
• Just like the squat, you should be able to look down and see your knee, then your toes. So don’t over-extend your knee.
• Keep your body straight.

The lunge is really about switching from one foot to the other, so you need balance to be able to get the most out of this exercise. Check out teamsugar.com for the basic lunge. Again, holding weights on either side of your body intensifies the lunge to get even more out of the workout.

Glute Kickbacks: This is one exercise that focuses entirely on the butt area.

• Go on your knees with your elbows on the floor. Your knees should be at around a 90 degree angle
• Make sure your spine is straight. We tend to curve our lower backs in this position.
• Extend one of your knees back and up so your foot is towards the ceiling, Make sure you extend with your knee so your leg retains its 90 degree position. Don’t move your leg or foot around.
• Bring your knee back down to the floor

This exercise is also about switching from one side to the other, but it is very important to keep your leg position as you raise and drop your knee. A good example of the kickback in the upward position is here: bp.blogspot.com. The downward position just has both knees on the floor.

There are so many other butt exercises, but I thought I’d stick to the most popular ones today. Please remember my three steps as you work out: cardio, strength training, and stretching. These exercises serve as strength training, but you should still incorporate cardio and stretching to get the most out of your workout, and to prevent injury.

Disclaimer: I have to mention though that any exercise advice given here is just that: Advice. I am not a personal trainer or trained fitness instructor, and so I simply give suggestions from my experience. If you are uncomfortable with any advice given here, please seek a second opinion.

Cheers!