Bust your butt

Scott Schwab
I continue to hear from many readers that the area that they would like to see some results is there butt. It is unfortunate that as time passes our butts succumb to gravity and we start to notice a butt that was once tight and right, is no flabby. The truth is, most of us focus on areas other than our bottom when working out. This is actually an area that should receive a little love at least once a week. I personally like to incorporate my hips and legs into the days and make it a lower body workout. However, this is not about a lower body workout. This is about getting that butt back. The number one thing that I can tell a person is doing stairs or something that emulates the action of lifting your leg. I saw a lady doing an interesting workout the other day and it seemed to be one that worked. What you do is stand next to a bench, being right next to the bench but not facing it, and begin by taking your foot closest to the bench and putting it up on the bench, followed by the other foot, until you are standing on the bench. You will descend to the other side; again leading with the foot that is closest to the other side. You don't want to cross feet, being that this could cause some serious injury. The faster that you go, the better it will work. Another one that I feel is somewhat similar and good to do. Stand in a similar position except face the bench. You will put your one foot barely on the bench and then bring it down to the ground, followed by the other foot. It is like running with high knees. You just barely want to touch the ball of your foot on the bench and pump your arms for speed and balance. The faster you go the better. Another exercise is to actually step up on the bench,(you will be facing the bench), and then you will pivot your foot on the bench to where you will step down on the opposite side but going backwards. Bring the foot that you stepped on the bench with to the ground and switch your lead foot. If you can do both feet 10 times, you are a champ. You will notice that it will also work additional areas of your legs, like your knees, hamstrings, quads and calves. The final work out is to run stairs or run sprints. If you are running sprints make sure you are warming your legs up by doing a couple sprints that aren't at full speed. If you are running stairs keep all reps at 75-100% Do not walk the stairs. Simply going through the motions will not help you. It may reshape the cottage cheese, but really if you want results you have to push yourself further and harder every time you workout. Keep this in mind with all of your workouts. If you are simply going to walk or to get the lowest weight and just lift it a couple of times, you are not going to see great results. Your muscles crave to get worked, so work them. I do not want to sound insensitive, but I see so many people that want results, but do not know what it means to push themselves and sacrifice. You have to sacrifice meals that are high in fat, sugars, calories. Going out to dinner all the time, and avoiding foods that you know are just going to make you fat. A transformation has to happen if a person is to really make a change. So if you want to make the change, sit down make a plan and stick to your goals. At the end of the day it is the people that stick to what they said they would do, that have success and see results, and that applies to all areas of life. So today become one of those people. Start small and end big. Give up pop or candy bars, eating out. Whatever your weakness is, give it up. Because the longer you go with the habit, the more it consumes you. Let me know your thoughts......