Awesome Thigh-Slimming Secrets

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Artificial Sweeteners Cause Weight Gain

Here’s some advice that got my attention today. If trying to lose weight thenskip the diet pop and go straight for the sugar!
According to a study of two groups of rats, researchers at Purdue University found those fed yogurt sweetened with saccharin, a zero-calorie sweetener, ate more and gained more weight than those that ate the same food containing sugar.
The results, published today in the American Psychological Association’s Behavioral Neuroscience journal, are the latest to link artificial sweeteners and obesity.
It appears as though sweeteners confuse the body’s natural attempt to keep track of calories based on the sweetness of the food being consumed. It’s still early though and more research is to be done.
“I think at this point the issue is just that these kinds of products are not necessarily going to just produce weight loss. This suggests that it may actually produce the opposite effect,” said Susan Swithers, an associate professor in the department of psychological sciences at Purdue University and one of the study’s authors.
Researchers used saccharin in this new study, but Dr. Swithers said she believes the results could also apply to other artificial sweeteners common in many foods. Saccharin is banned in Canada because of concerns it may be linked to health problems, but officials are reviewing those restrictions in light of new scientific evidence showing it may not be harmful to humans.
According to research published by the Framingham Heart Study, they found that people who drank one or more cans of pop a day, regardless of whether it was diet, were 48 per cent more likely to suffer from obesity and other health problems.
In response to the new study, the Calorie Control Council, a U.S.-based industry association that represents companies that sell artificial sweeteners, said the research oversimplifies the complex issues that contribute to obesity among humans and several studies have demonstrated that artificial sweeteners can help with weight loss.
“Although they are not magic bullets, low-calorie sweeteners in beverages and foods can help people reduce their calorie [energy] intakes,” the council said in a statement.
It’s always confusing when these studies come out to gauge the impact on your particular diet. I always advice to stay the course and consult your physician if you have any questions or concerns.

Amazing Yet Realistic Weight Loss Tips

Drop it till its hott

Losing weight can be as simple as cutting out one teaspoon of sugar in your morning coffee or forgoing that extra slice of bread with your dinner.
To lose a pound of fat a month, assuming your intake and expenditure of all other calories remains the same, all you need to do is cut 100 calories a day from your diet. That’s because a pound of body fat is equivalent to about 3,500 calories. So if you cut 100 calories a day for 31 days, you’re cutting 3,100 calories or about a pound.
If you’re concerned that this pace is not fast enough, consider that research shows you’re more likely to keep weight off if you lose it slowly. In addition, it doesn’t take a Herculean effort to make changes so it doesn’t feel as though your on a diet to begin with.
Below are 100 simple weight loss tips to cut 100 or more calories a day.

1. Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter.
2. Replace 1 cup of whole milk with 1/2 cup of nonfat milk.
3. Eat 2 poached eggs instead of 2 fried eggs.
4. Replace 1/2 cup of granola with 2 cups of Cheerios.
5. Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites.
6. Snack on an orange and a banana instead of a Snickers candy bar.
7. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.
8. Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.
9. On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with fresh whole mushrooms.
10. Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2 tablespoons of regular mayonnaise.

11. Steam your asparagus rather than sauté it in 1 tablespoon of butter or oil.
12. Instead of a 5-ounce glass of wine, opt for cherry-flavored sparkling water.
13. For a chewy snack, have 1/2 cup of dried fruit rather than 9 caramels.
14. Replace 3 slices of bacon with 3 slices of Light & Lean Canadian bacon.
15. Eat a Lender’s egg bagel instead of a Sara Lee egg bagel.
16. Select 1 cup of home-style baked beans instead of an equal serving of baked beans with franks.
17. Replace 2 biscuits with 2 dinner rolls.
18. When making a sandwich, use 2 slices of Roman Light 7-grain bread instead of Pepperidge Farm wheat bread.
19. Eat 1/2 cup of steamed fresh broccoli instead of 1/2 cup of frozen broccoli in cheese sauce.
20. Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of nonfat cheese instead of the same amount of traditional refried beans and cheese.
21. Replace an apple muffin with a high-fiber English muffin.
22. Reduce a typical serving of chocolate cake (1/8 of a two-layer cake) by one-third.
23. Switch from 1 cup of whole-milk hot chocolate to 1 cup of steamed 1% milk flavored with a dash of almond extract.
24. Replace 1 cup of caramel-coated popcorn with 2 1/2 cups of air-popped popcorn.
25. Switch from 1/2 cup of yogurt-covered raisins to 1/2 cup of plain raisins.

26. Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard-style yogurt.
27. Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese.
28. Replace 2 fried-chicken drumsticks with 2 roasted drumsticks and a cup of peas and carrots.
29. Instead of eating 5 chocolate-chip cookies, savor the taste of 2.
30. Lighten your 2 cups of coffee with 2 tablespoons of evaporated nonfat milk instead of 2 tablespoons of half-and-half.
31. Replace a 12-ounce can of cola with a 12-ounce can of diet cola.
32. Thicken your cream sauce with 1 percent milk and corn starch instead of a roux of butter and flour.
33. At the appetizer tray, choose 4 fresh raw mushrooms instead of 4 batter-fried mushrooms.
34. Use 2 tablespoons of fat-free sour cream instead of regular sour cream (on baked potatoes or in stroganoff). If done twice in the day, 100 calories will be cut.
35. Reduce the size of your steak from 4 1/2 ounces to 3 ounces.

36. Grill a cheese sandwich with nonstick cooking spray instead of margarine.
37. Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt.
38. Snack on 2 ounces of oven-baked potato chips instead of regular potato chips.
39. Instead of topping your salad with an ounce of croutons, get your crunch from 1/4 cup of chopped celery.
40. Instead of 1 cup of macaroni salad, eat 3 1/2 cups of spinach salad with 2 tablespoons of low-calorie dressing.
41. Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.
42. Serve your turkey with 1/4 cup of cranberry sauce instead of 1/2 cup.
43. Order a sandwich on cracked wheat bread instead of a croissant.
44. Complement your hamburger with 1 1/4 ounces of oven-baked tortilla chips instead of a side of fries.
45. Split an apple Danish with a friend rather than eat the entire thing.
46. Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza.
47. Grab a Dole Fresh Lites Cherry frozen fruit bar instead of a Sunkist Coconut frozen fruit bar.
48. Snack on 1/2 cup of fruit cocktail canned in water instead of 1 cup of fruit cocktail canned in heavy syrup.
49. Switch from 1 cup of fruit punch to 1 cup of sparkling water flavored with 2 teaspoons of concentrated orange juice.
50. Instead of eating garlic bread made with butter, spread baked garlic cloves on French bread.

51. Rather than snack on 1 cup of grapefruit canned in syrup, peel and section 1 small grapefruit.
52. Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.
53. Switch from 1/2 cup of Frusen Gladje butter pecan ice cream to Breyers butter pecan ice cream.
54. Use 1 tablespoon of mayonnaise in your tuna salad instead of 2 tablespoons.
55. Hold the tartar sauce on your fish sandwich, and squeeze lemon on it instead.
56. Replace 3 fish sticks with 3 ounces of grilled halibut.
57. In sandwich spreads or salads, use 3 teaspoons of dijonnaise instead of 4 teaspoons of mayonnaise.
58. Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.
59. Top your pasta with 1 cup of marinara sauce instead of 1/2 cup of alfredo sauce.
60. For each serving of pasta salad you make, reduce the oil or mayonnaise by 1 tablespoon.
61. Replace 1/2 cup of peaches canned in extra-heavy syrup with 1/2 cup of peaches canned in water.
62. Prepare 1/2 cup of steamed peas and cauliflower instead of frozen peas and cauliflower in cream sauce.
63. Cut back on sampling during cooking. The following “tastes” have 100 calories: 4 tablespoons of beef stroganoff, 3 tablespoons of homemade chocolate pudding, 2 tablespoons of chocolate-chip cookie dough.
64. At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread.
65. Eat a 3/4-cup serving of pudding made with skim milk rather than a 1-cup serving of pudding made with whole milk.

66. Choose 1/2 cup of brown rice instead of 1 serving of frozen rice pilaf with green beans or 1 serving of frozen Oriental rice and vegetables.
67. Compliment your sandwich with 3/4 cup of split-pea soup instead of 1 cup of chunky bean and ham soup.
68. Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.
69. Pass on the second helping of mashed potatoes.
70. Eat 3 grilled prawns with cocktail sauce instead of 3 breaded and fried prawns.
71. Make a pie crust with 1 cup of Grape-Nuts cereal, 1/4 cup of concentrated apple juice and 1 tablespoon of cinnamon, instead of using a traditional graham-cracker crust. You’ll save 100 calories per slice.
72. Replace 8 sticks of regular chewing gum with sugar-free chewing gum.
73. Snack on a papaya instead of a bag of M&Ms.
74. Substitute 3 ounces of scallops for 3 ounce of lean beef in your stir-fry.
75. Rather than spread 4 tablespoons of cream cheese on two slices of raisin bread, dip the bread in 1/2 cup nonfat apple-cinnamon yogurt.

76. Munch on 1 cup of frozen grapes instead of an ice cream sandwich.
77. Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.
78. Replace 2 brownies with 2 fig bars.
79. Eat 2 meatballs instead of 4 with your spaghetti.
80. On a hot day, quench your thirst with a glass of ice water with lemon or mint instead of a can of light beer.
81. Eat 1/2 cup of black beans instead of 3 ounces of roast beef.
82. Replace 1 1/2 tablespoons of I Can’t Believe It’s Not Butter spread with 1 1/2 tablespoons of Nucoa Smart Beat margarine.
83. Choose 1 serving of vegetarian lasagna instead of lasagna with meat.
84. Eat 2 Kellogg’s Nutri-Grain bars instead of 2 Kellogg’s Pop-Tarts.
85. Drizzle 3 tablespoons of low-calorie French dressing on your salad instead of 2 tablespoons of blue cheese dressing.

86. Replace 1 large flour tortilla with 1 six-inch corn tortilla.
87. Eat a turkey sandwich instead of a chicken salad sandwich.
88. Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.
89. At Burger King, have a Whopper Jr. Sandwich with regular fries instead of a Whopper With Cheese Sandwich.
90. Order your Quarter Pounder without cheese.
91. At Jack in the Box, eat a regular taco instead of a super taco.
92. Fix 1 cup of turkey chili with beans rather than regular chili with no beans.
93. Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.
94. Order a sandwich with barbecued chicken instead of barbecued pork.
95. Replace 1 cup of corn with 1 cup of carrots.
96. Reduce your helping of turkey stuffing from 1 cup to 2/3 cup.
97. Have a single scoop of ice cream instead of a double scoop.
98. Replace 2 ounces of corn chips with 2 ounces of SnackWell’s wheat crackers.
99. Eat 1 hot dog at the baseball game instead of 2.

100. Shred 2 ounces of fat-free cheddar cheese on nachos instead of regular cheddar.
There you go, I’m certain that the most cynical yo-yo dieter will agree this is a fast, simple and painless diet.
BONUS TIP: Look for restaurants that provide lighter option menus or, more importantly, post their calories for each menu item. 

Best Green Smoothie for weight loss EVER

I have never been a breakfast person, ever. Give me my coffee and I’m good to go. However as my trainer constantly reminds me skipping breakfast is defeating my weight loss goals. So I have now found a delicious, incredible healthy new breakfast. I am amazed by the energy boost I feel every morning since I started drinking these. I have now got my husband and five children drinking them and they love them!
Here is the recipe…..
1/2 cup greek yogurt

1 cup of almond milk

1 banana

10 frozen strawberries

1 scoop of protein powder

4 cups of spinach

Blend until completely mixed up and smooth

Drink and enjoy!

The greatest salad solution ever

I am always looking for great ideas to help me be healthier and lose weight. I love salads but really dont have enough time in the mornings to make them and salad from the night before is just not right. So, I started looking for solutions and this is what I came up with.
This idea was inspired by the McDonalds salad shakers……what a great idea that was! Now I make the entire weeks worth of lunch Sunday night and am set for the week. Heres how to do it….
Use mason Jars….or another similar jar
Add your salad dressing first…..This is very important you dont want to let your dressing touch your greens at all!
Add all the veggies you want
Then add your greens to the top…..I prefer spinach but it works the same with all greens.
Then at lunchtime shake and enjoy!

Lose 5 pounds in one week!

Lose 5 pound in 7 days
Drink this everyday to flush out the excess water you are carrying around in your body.
60oz of pure or distilled water
1 tablespoon of sugar free cranberry juice
add one dandelion root tea bag
2 tablespoons of lemon juice
Drink every day for 7 days guaranteed you will lose 5 pounds and in a healthy way. Depending on how much excess water your body retains you could possibly lose more!

Food Cravings? Here Is What Your Body Really Wants.

Via naturopathyworks.com

If you crave this…	What you really need is…	And here are healthy foods that have it:
Chocolate	Magnesium	Raw nuts and seeds, legumes, fruits
Sweets	Chromium	Broccoli, grapes, cheese, dried beans, calves liver, chicken
	Carbon	Fresh fruits
	Phosphorus	Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains
	Sulfur	Cranberries, horseradish, cruciferous vegetables, kale, cabbage
	Tryptophan	Cheese, liver, lamb, raisins, sweet potato, spinach
Bread, toast	Nitrogen	High protein foods: fish, meat, nuts, beans
Oily snacks, fatty foods	Calcium	Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Coffee or tea	Phosphorous	Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes
	Sulfur	Egg yolks, red peppers, muscle protein, garlic, onion, cruciferous vegetables
	NaCl (salt)	Sea salt, apple cider vinegar (on salad)
	Iron	Meat, fish and poultry, seaweed, greens, black cherries
Alcohol, recreational drugs	Protein	Meat, poultry, seafood, dairy, nuts
	Avenin	Granola, oatmeal
	Calcium	Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
	Glutamine	Supplement glutamine powder for withdrawal, raw cabbage juice
	Potassium	Sun-dried black olives, potato peel broth, seaweed, bitter greens
Chewing ice	Iron	Meat, fish, poultry, seaweed, greens, black cherries
Burned food	Carbon	Fresh fruits
Soda and other carbonated drinks	Calcium	Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Salty foods	Chloride	Raw goat milk, fish, unrefined sea salt
Acid foods	Magnesium	Raw nuts and seeds, legumes, fruits
Preference for liquids rather than solids	Water	Flavor water with lemon or lime. You need 8 to 10 glasses per day.
Preference for solids rather than liquids	Water	You have been so dehydrated for so long that you have lost your thirst. Flavor water with lemon or lime. You need 8 to 10 glasses per day.
Cool drinks	Manganese	Walnuts, almonds, pecans, pineapple, blueberries
Pre-menstrual cravings	Zinc	Red meats (especially organ meats), seafood, leafy vegetables, root vegetables
General overeating	Silicon	Nuts, seeds; avoid refined starches
	Tryptophan	Cheese, liver, lamb, raisins, sweet potato, spinach
	Tyrosine	Vitamin C supplements or orange, green, red fruits and vegetables
Lack of appetite	Vitamin B1	Nuts, seeds, beans, liver and other organ meats
	Vitamin B3	Tuna, halibut, beef, chicken, turkey, pork, seeds and legumes
	Manganese	Walnuts, almonds, pecans, pineapple, blueberries
	Chloride	Raw goat milk, unrefined sea salt
Tobacco	Silicon	Nuts, seeds; avoid refined starches
	Tyrosine	Vitamin C supplements or orange, green and red fruits and vegetables

Major Portion Distortion Responsible For Our Obesity Epidemic

 

Ever wonder who decides how many Gummy Bears = 1 serving? (18) Or that one cup of Wheaties = 1 serving? Well, nationwide food consumption surveys do, but also the NHLBI (National Heart, Lung, and Blood Institute). So if you’re wondering why a serving of ice cream is usually only a ½-cup (on their Web site the NHLBI says no more than the size of half a baseball), it’s because that’s what they’ve determined is the right amount to stay healthy. Meanwhile, we all know how many baseballs Baskin Robbins scoops into their hot fudge sundaes–enough to fill a small bathtub, right?
The NHLBI has studied portion explosion over the last 20 years and has done a lot of groundbreaking research. The good folks over at DivineCaroline.com used that research, re-purposed some NHLBI photos from a fun portion explosion quiz, and tell us that “in the 1970s, around 47 percent of Americans were overweight or obese; now 66 percent of us are. In addition, the number of just obese people has doubled, from 15 percent of our population to 30 percent.”
Scary stuff, right?
This all starts to make a lot of sense when you look at the following images, culled from the NHLBI site and DivineCaroline.com. Clearly the majority of us are eating more than 18 Gummy Bears.

1. Two Slices of Pizza

You’d have to play golf (walking and carrying your clubs) for an hour to burn the extra 350 calories.

2. Bagel

You would have to rake leaves for 50 minutes to burn the extra 210 calories added over the last 20 years to the average bagel.

3. Movie Popcorn

You’d have to do water aerobics for 1 hour and 15 minutes to burn the extra 360 calories.

4. Cheeseburger

You’d have to lift weights for1 hour and 30 minutes to burn off the 257 calories.

5. Chicken Caesar Salad

Yes, even “healthy” food has exploded in size over the last 20 years. You’d have to walk your dog for 1 hour and 20 minutes to burn the 400 calories. (If you don’t have a dog, you’d have to buy one first.)

6. Cup of Coffee

You’d have to walk 1 hour and 20 minutes to burn the extra 305 calories.

7. Soda

In the early ’70s, 6.5 ouncers were popular. Today it’s 20 ounces, or more (Super Big Gulp = 44 oz = 700 calories!) You’d have to work in the garden for 35 minutes to burn the extra 165 calories.

8. Turkey Sandwich

You’d need to ride a bike for 1 hour and 25 minutes to burn the extra 500 calories.

9. French Fries

You’d need to walk leisurely for1 hour and 10 minutes to burn the extra 400 calories.

10. Spaghetti and Meatballs

You’d need to houseclean for 2 hours and 35 minutes to burn off the extra 525 calories.

 

Source: mental_floss!

The No More Muffin-top Workout!

The Muffin-top Workout! Want to look better in jeans? These fat-burning moves target that annoying waistband bulge.

It’s called the muffin top—that back-of-the-hips area that bulges over the waistband of our favorite jeans. “It’s body fat, plain and simple. And the fastest way to get rid of it is by doing cardio intervals,” says Los Angeles trainer Valerie Waters, who works with celebs, including the notably “bloop”-less Jennifer Garner. By mixing intense bursts with slower periods, intervals torch calories faster than exercising at a steady pace. (Even better, a study found that after two weeks of interval training, women burned 36 percent more fat during moderate exercise.) Do Waters’ interval plan and sculpting moves, below, three times a week to make long T-shirts an option, not a necessity.

The muffin-busting plan

These intervals work with any cardio exercise you like—such as walking, biking or jogging.
Start off with a five-minute warm-up at a low-to-moderate intensity to get your blood flowing.
Pick up the pace for one minute; the effort required should be about a 7 on a scale of 1 to 10—1 being effortless and 10 being extremely tough. Speed isn’t the only way to boost intensity; try increasing the treadmill incline, running stairs or hopping onto a tough cardio machine like a stair-stepper.
Recover for one to two minutes at an easier pace—about a 5 on your toughness scale.
Repeat those hard and easy intervals for a total of 20 minutes. Once you get the interval rhythm down, throw in some spurts in which you’re working at an 8 or 9 on your intensity scale to challenge your body and burn even more fat.
Cool down for five minutes at a light pace.

Fast Plan to Drop Pounds!

If losing weight is one of your resolutions for 2012, then get ready for a new year and a new you with my Slimmer by Dinner Meal Plan. Following a plan actually makes our lives easier by removing temptations and hard decisions so you’re not thinking about food all day. Anyone can do this anywhere and anytime, and the best part is that it’s guaranteed to work even if you’re severely metabolic resistant or have thyroid problems.
In fact, this plan was created for people with hypothyroidism and have the hardest time losing weight.  That means if you’re not hypothyroid, you will lose weight even more quickly. Expect to flatten out your stomach, tighten up jiggly areas, and lose inches – not just weight.
Are you ready to get started? Here are three things you will need to do to lose weight fast:
1. Prep your body to burn fat first thing in the morning and all day long by drinking a protein shake for breakfast, along with:

• 1 cup of black coffee 
• At least 700mg of L-Carnitine if you need extra metabolic support

Repeat this for lunch as well for best results.
2. Have two snacks per day! A high-protein bar (must be low-fat and low-carb) and a green apple are snacks that cause weight loss, so don’t skip them! If you’re a frequent snacker, try splitting the protein bar into thirds or at least in half and use it as your “need-to-chew” food that will keep you on track!
3. Eat “green and beige” for dinner. While fish is always best, my favorite recipe when I’m trying to lose weight and I need comfort food is the Turkey Meatball and Salad Soup (which you can find on my website). Remember, any cold salad can be tossed into a pan and heated for a warm, yummy, filling dinner. All I do is add some garlic powder and 2 minutes later, my dinner is done and I feel full and satisfied!

By Lisa Lynn

22 Best Exercises for a Perfect Butt

Exercises for butt — type that into Google and see how many useless links pop up! So frustrating for a girl who wants to go from slightly saggy to bootylicious, isn’t it? Well, my dear, I can help! After many consultations with my personal trainer, there’s hope at hand. Here are 20 of the best exercises for a perfect butt. Remember, though, loves, that you have to live a healthy lifestyle, with diet and exercise, to tighten up any saggy bits, including your buns… so nibble a tasty celery stick, lace up your trainers, and let’s go!

1. Front Lunges

Front lunges are one of the absolute best exercises for your butt. To start, stand up straight with your hands on your hips. Take a big step forward with one leg, bending at the knee, until your knee is at a 90 degree angle. Step back. Repeat 15 to 20 times with each leg.

2. Side Lunges

A side lunge is very similar to a front lunge, only instead of stepping directly forward with one leg, you’ll go forward and to the right (with your right leg) or left (with your left leg). Whew! It’s hard to keep your balance!

3. Back Lunges

Again, these are very similar butt exercises to the front lunge, only (you guessed it!) instead of stepping forward, you’ll step backward. You might have to do these a little more slowly than the front lunges to avoid a fall, at least at first.

4. Squats

These are my own favorite exercises for my butt. Stand with your hands and arms straight in front of you, then, keeping your back straight, squat as though you’re going to sit in a chair behind you. Stop when your thighs are level with the ground, and your knees are bent at a 90 degree angle. If it helps, you can lean against a wall to keep your balance.

5. Running

Running isn’t just great cardio! It’s also a marvelous exercise for your butt! Even a good jog or brisk walk can help tone your tush. Lace up your shoes and go!

6. Leg Lift

Lie flat on your back with your legs straight, and raise one leg straight in the air. Try not to bend your knee! Then, with your arms and hands flat on the ground, raise your hips off the ground. Hold for five seconds. Repeat ten to fifteen times with each leg. Feel the burn! This is one exercise for your butt you’ll feel right away! It also helps strengthen your core.

7. Step-Aerobics

Even if all you do is a simple up and down step, one foot at a time, step-aerobics can be a great exercises for your butt! Turn on your favorite workout song and keep stepping to the beat. If you’re feeling particularly motivated, try stepping along to a video or DVD. Yow!

8. Ballet

Have you ever seen a ballerina with a saggy butt? No way! That’s because many of the basic ballet positions and moves are also good butt exercises. Don’t believe me? Enroll in a class for adult beginners and just wait for the plié.

9. Hurdles

If you’re just not cut out for distance running, try sprinting and adding hurdles to the mix. Somehow the combination of the sprint with the leaping motion helps tone your butt!

10. Scissor Kicks

These are a Jane Fonda classic, but they work! Lie on one side, all straight, propped up on one elbow. Lift your outside leg slowly, keeping both legs straight. Hold it in the air for 15 seconds, the lower your leg. Repeat 15 times one each side.

11. Forward Bends and Kicks

Stand with your feet together, arms at your sides. Then bend forward while raising one leg behind you, and stretch your arms out in front of you for balance. Whew! It may not sound difficult, but this is one exercise for your butt that’s surprisingly tough! Repeat 10 to 12 times.

12. Single Leg Lift

Start by standing straight with your hands on your hips. Keeping your legs as straight as possible, and without pointing your toes, slowly lift one leg in front of you, holding it there for fifteen seconds. Slowly lower it, then switch to the other leg. Repeat 12 to 15 times.

13. Standing Diagonal Kicks

Stand straight with your hands on your hips. Slowly raise one leg diagonally, behind you (not directly behind you). Hold it there for ten to fifteen seconds, then slowly lower it. If you need to, you can place your hands on the back of a chair for balance.

14. Elliptical Machine

The elliptical is my favorite torture machine at the gym. Why? Because half an hour (or even an hour) is a complete workout, toning your muscles (including your butt!) and giving your heart a good workout.

15. Stair Stepper

Here’s another machine you’ll find at the gym, designed to exercises your butt. The stair-stepper is also great cardio, but beware if you have weak knees… otherwise, step away, and firm your fanny!

16. Single-Leg Squat

Stand straight up, with your hands in front of you. Kick one of your legs to the side, then slowly lower yourself down to a 90 degree angle be bending your other knee. You might need to prop your side-swept leg on a pillow or rolled towel.

17. Simple Bridge

Lay flat on your back with your arms flat at your sides. Lift your hips into the air, keeping your arms flat but bending your knees. Hold the position at least 15 to 20 seconds, longer if you can. Repeat 12 to 15 times.

18. Plank

Prop yourself up on your elbows, stomach down. Push yourself up on your toes, stretch out, legs straight, and hold this plank position as long as you can. Can you do it for a minute? Two? Let’s find out, and exercise your butt t the same time!

19. Bounce!

Is anything more fun, or exhausting, than bouncing on the trampoline? This is a butt-toning exercise you can do at home, with the kids! You’ll not only firm your fanny, you’ll be setting a good example, and getting great cardio!

20. Biking

Whether you choose a stationary bike or a real live bicycle, biking is another fantastic exercise for your butt. If you’re doing it outdoors, make sure to wear a helmet — safety first!

21. Yoga!

Yoga is so good for toning your muscles overall, and giving you balance, you might forget it’s also a good way to exercise your butt! Sign up for a beginner course and enjoy the sun salutations. Wow!

22. Buttock Pinches

Cousin Balki was right: buttock pinches can be a good workout! Start by standing tall, with your feet together. Raise yourself on your tip-toes, then “punch” your butt together, hold for five seconds, then lower yourself back down. It’s also a good calf workout!
With so many marvelous exercises for your butt, there’s no reason to fret over a little sag here or there — tighten it up, Tootsie, and let’s see how good you look in those skinny jeans this fall! Remember to combine these butt exercises with a balanced diet and plenty of cardio and you’ll have the toniest tush on the block! Which of these exercises for your butt do you like best? Do tell!
Source: weightloss.allwomenstalk.com