Every morning in Africa a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa a lion wakes up. It knows it must run faster than the slowest gazelle or it will starve. It doesn't matter whether you're a lion or a gazelle-when the sun comes up, you'd better be running.

Tuesday, August 2, 2011

How to Get a Sexy Butt and Legs

Its what we all desire right? A sexy butt and toned legs. Who wouldn't want a tight, firm, perky little bum?! I personally think runner's have the best bums and legs of any athletes... If you want a strong, toned lower body do the following exercises 3-5 times a week. You'll be turning heads in no time ;)

You may wonder why I've only included body weight exercises. I have nothing against lifting weights, even heavy weights and even heavy weight lifting for women. Its just that I know from personal experience that if you have to go to a gym to do the workout, you are approximately 95.3% LESS likely to do it than if you can just do it at home. Also, since we are focusing on toning and tightening, heavy weights are not needed. Heavy weight lifting focuses more on building bulk and super human strength (well, kind of). So here are exercises, all body weight, that you can do in the comfort of your own home or at the park before/after your run!

Squats: Squats are so good for your butt and legs. But you have to make sure you have good form. Your feet need to be shoulder width apart; I find that most people have their feet too wide..its a more narrow stance than you would think. Toes point forward-no turning of your feet allowed. Lower down slowly until your quads are parallel to the ground. Hold for 3-4 seconds then quickly spring back up. Keep your back straight. Don't lower by bending your waist; its more like you are pushing your butt into a chair.
             1-Legged Squats: same concept except balance on one leg as you squat. This will target your balancing muscles like your abs as well as your legs and butt!

Lunges: Most people know how to do lunges, but doing them with proper form is important to avoid knee injuries. I found this video that I think demonstrates the best form. You can also switch up your lunges. Instead of just doing straight forward lunges: you can do wide stance ones where your step goes forward and to the side; you can do side lunges, you can do jumping lunges...etc.
Notice how his knee does NOT come over his feet. As they say it, his knee is in line with his ankle.


Rockies: This is by far the hardest workout move I have ever done. BUT don't let that discourage you!! Rockies...are amazing. They target your hamstrings and butt muscles. Right now I can only do like 5-7, but with training you should be able to get past 10 :) Here's how you do it: Kneel up straight and either have a partner hold your ankles or wedge them under something. Cross your arms over your chest and lean as far forward as you can while keeping your back straight!!! DO NOT BEND AT THE WAIST. The leaning forward part is easy, but you have to pull yourself back up, without bending your waist! Try it :) Hopefully these instructions are clear...let me know if they arent!

Another great hamstring/butt exercise is this:

I don't have a name for it so a picture will have to suffice! This exercise also targets your abs if you are doing it correctly. Remember to keep them tight as you lift your body and leg.

Speed Skaters: These are a great way to target your gluteus medius and your IT band. I recommend EVERY runner does these whether you want to work your butt or not. My coach makes it mandatory for us to do them at least 3x a week to prevent IT band syndrome as these are some of the best exercises you can do to prevent it. 
Watch this video to see how to do it. I personally don't bring my back leg behind my standing leg, as a runner I don't need to practice that movement, but it doesn't change the benefit you will get.



Know that these exercises aren't just to get you a hot butt. These are important exercises to do to strengthen your legs, help improve your running form, and prevent injury. A nice bum is really just a perk (pun intended) of doing the things that I hope every runner does.

What part of your body do you like the most? I like my abs best!

4 comments:

  1. Great post!! I do all of these except speed skaters. I like my legs best. They take me on lots of adventures.

    ReplyDelete
  2. I need to tone my legs and bum! These tips are coming at a perfect time ;)

    ReplyDelete

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