Do you suffer from FBS (Flat Booty Syndrome)? If your booty, or should I say bootay, is flat, small, flabby or just plain not as bootylicious as you would like it to be, I have the prescription that will solve your FBS. There are three exercises that will get you on the fast track and on your way to enhancing, toning and making the booty of yours more bootilicious than ever before. If you’ve been burning the fat, and getting toned with the Fat X Program (FX 12), then you already know the power and effectiveness of these exercises, but if you’re new to Fat X 101 and the FX 12, then I’ll go over these exercises that target the booty/bootay, and you can start becoming bootilicious ASAP.
First on the list is the squat. The squat is known as the king of lower body exercises . It’s not just for aesthetic purposes either, strength and conditioning coaches know it to be a power producer for athletes and you will see it implemented in any high level strength and conditioning program. If you’re wondering if it will work to enhance, tone up and firm your booty, just take a look at the lower body of any high level power athlete such as sprinters, football players, ice skaters etc. Want to excel in sports? Want a good looking booty? Make sure to include squats in your fitness and exercise program. You can see an example of doing a full squat in FX fat burning workout video 8. There are other variations to the squat, but I prefer the full squat.
The second exercise that is excellent if you want to enhance your booty is the lunge. The lunge targets the same muscles as the squat, but in a slightly different way. Because you have to do the movement unilaterally, it also brings balance into play, which necessitates the use of surrounding muscles to help stabilize you through the movement. Perfect for getting the most bang for your buck. See the lunge in FX fat burning workout video 3.
The final exercise that is a must in enhancing your butt, booty, bootay is an exercise that if I could only choose one, this exercise would be it. Stay tuned for part 2 where I’ll reveal this great booty enhancing exercise!
Hint: It’s in the FX 12 fat burning program already!
I remember the first time I was introduced to isometric exercises. It was with my then girlfriend at university. She was a gymnast and cheerleader and I was a tennis player. We were always running the stadium and one day she just said, lift yourself to the next step, Ed and hold it with one foot frozen for 10 seconds before you move to the next step.
The movement isolated the quadricep and the burn was intense. It really helped to define and tone my legs. We did it with calves too at the top of the stairs, holding our weights up on just the toes – not wavering.
Isometric exercises are for building strength, muscle tone and definition. The best know isometric exercise is perhaps the plank – resting on your triceps and elbows, elevating your glutes to a straight line from back all the way down to your feet with your toes on the floor. Hold for as long as possible. A killer core workout.
A great website for help with isometric exercises – and they can all be done just as easily at home for your home fitness with a home personal trainer – is here at howtodothings.com
We here at Get Fit At Home really work on core strengthening with all of our clients and we make isometric exercise a component of all our in-home fitness programmes.
Note: I originally posted this article back in August 2009. A friend mentioned to me over the weekend that he’s having back issues, so Dave, this is for you! …
Starting in my early 20’s I suffered from back pain for years. My back pain liked to move around from my upper neck where I would have a pinched nerve at least once a year, to my lower back with sciatica that would resonate down to my toes.
Back pain sucks. I got caught in a cycle of seeing a Chiropractor as often as three times per week. He would manipulate my spine, use electrical muscle stimulation, heat and ice, none of which helped to relieve the pain.
As it turned out, my Chiropractor decided to relocate far, far away. I’ll never forget the day he told me this news as a wave a sheer panic took over. What would I do without my trusted Chiropractor?
I asked this question relentlessly, to anyone who would listen. It was during this time that a co-worker introduced me to a book entitled Healing Back Pain: The Mind Body Connection by Dr. John Sarno. This book changed my life and since reading it I have purchased additional copies to offer to other folks who tell me they suffer from back problems. The book is really that good.
While it has been years since I’ve suffered from back pain, I never take these pain free days for granted.
Craig Ballantyne, the founder of Turbulence Training, has an excellent video that demonstrates three core exercises for the back – the plank, side plank and bird dog. I do these exercises 3 – 4 times per week to ensure that my core remains strong.
Even if you’re not a back pain sufferer, give these core exercises a try!
Most people that want to burn fat and lose weight fail because they spend too much time with ineffective exercises to accomplish their goal. If you want to burn fat and lose weight effectively there are a few things to look at when you chose exercises and plan your workout routine.
If you want to burn fat and lose weight effectively, the first thing you need to know is that exercises burn calories, so you want to chose exercise that burn the most calories in the least amount of time. This will save you time and make your fat burning and weight loss goals efficient. Multi-joint exercises will burn more calories than single joint exercises.
Multi-joint exercises are also more effective than single joint exercises in stimulating muscle. Stimulating muscle means that that muscle can grow, get stronger and in the long run rev up your metabolism to burn more calories when at rest.
Another thing that is important if you want to burn fat and lose weight effectively is how you combine exercises. You want to place exercises in your fat burning routine in such a way that they work synergistically, meaning that the whole is greater than the sum if it’s parts. The Fat X program (FX 12) is effective and efficient at burning fat because it is set up with great calorie burning, muscle stimulating exercises that are set up to work in a synergistic fashion.
Summer is right around the corner, so don’t wait, get started on a fat burning routine and show off that summer body!
There are good exercises, and then there are great exercises. Especially when it comes down to burning the most amount of fat, losing the most amount of unwanted weight and getting fit in the shortest amount of time. The Fat X 12 day program (FX 12) requires very little equipment, but even so, some people might not have access to it. So, I’ve decided to pick out the three most effective exercises within the FX 12 that require very little equipment and or space. These three exercises burn a ton of calories and stimulate your whole musculature when performed.
First on the list is the unbalanced object lift. This exercise is an Olympic weightlifting hybrid and is great for developing strength, power and overall fitness. I use a five gallon water bottle but you can also use a dumbbell, kettle bell or sandbag. The more the object is off balance or unstable, the more difficult the exercise becomes. You can see it in FX workout video 11.
Second on the list is the squat press. This exercise combines two of the most effective exercises which are the squat and the shoulder press/push press into one. Just a few reps of this exercise will let you know why it’s awesome for burning the fat, losing the weight and getting toned fast. You can see it in FX workout video 7.
Last but not least is the Turkish get up. I put this exercise first in the FX 12 program because of it’s effectiveness in getting your fitness level up to par fast. This exercise is one of those exercises that works your core without you even knowing it. You can see it in FX workout video 1.
If you can do the Fat X 12 day program (FX 12) you’re on your way to getting that fit and toned body ready for summer, but if you don’t feel you’re ready for the FX 12, you can prepare yourself by doing these top 3 exercises. Good luck, and remember the FX 12 is designed to be done in 12 days, but you can also stretch it out and repeat it as needed. Most importantly, start you Fat X project A.S.A.P
Craig from TurbulanceTraining.com has a great instructional video on using dumbbells to help shape and define your back and shoulders.
In this video you will see Craig using a pretty heavy set of dumbbells, it is not necessary for you to do the same – it is important that you are comfortable so find a weight that works for you.
First of all let me make clear that leg and butt exercises are not just for women, men should be doing them too. Not only are leg and butt exercises good if you want to lose fat and tone up, but they’re are very important in increasing your athleticism and fitness level.
Your leg muscles are large muscles that require a lot of energy to function, so by exercising those muscles, you burn a lot of calories and boost your metabolism significantly. So with that being said, here are the top three exercises that will work you lower body a.k.a legs and butt.
#1. Full Squats
Squat have gotten a bad reputation because most people do them wrong, placing the stress on the knees and not on the leg muscles. Check out Fat X workout 10 for an example of how to do full squats.
#2. Lunges
Lunges done properly require most of your leg muscle to work hard and unilaterally. Take a look at the second half of Fat X workout 3 for an example of how to to lunges.
#3. Cross Jumps
Cross jumps are a plyometric exercise that help you develop power, speed and explosiveness. Three things that are required in peak athletic performance. One of my training philosophies is to exercise to improve athletic performance and your physique will follow. Just take a look at the physiques of top athletes in sports. An example of cross jumps are also in Fat X workout 3.
