Friday, March 11, 2011

Get a butt like Candice Swanepoel's ;) you want a toned, perky butt like Candy's?
Well you can not get the exact same butt like Candice has (obviously) but you can get a sexy round maybe even a better butt than hers! These exercises are tested by me and I definitely always include them in my workout. You'll see great results within the first 1-2months.
Walking Lunge 
(you can hold 2kg weights while doing this exercise, its ore effective that way:)
Stand with your feet together. Keep your chest out and your midsection firm, do not arch your back. Place your hands on your hips or by your sides. Step forward with a large stride. Bend both your knees. Your front leg should be at a 90 degree angle (your knee and shin should be in a straight line with your ankle). Your back knee should be nearly touching the floor and extended behind you.
 As you are pushing up, and at the top of your lunge movement, lunge forward with the other leg repeating the same movement. Continue with this sequence, alternating from one leg to the other until you have finished the required amount of reps. 

Step Ups off a Bench or Step
(We all know this one. Love it.)
Standing in front of your step or bench, start with your right foot first stepping up onto the step or bench, bringing your left foot up behind you, making sure that both of your feet are securely on the bench at the top of the movement. 
Now lower your right foot down again, followed by your left foot. Now swap feet starting with your left foot up first, followed by your right foot and so on. Alternating from one leg to the other.
Don’t stomp your feet when stepping up and down. Keep it soft and control your movement up and down, don’t just let yourself drop back down to the floor.
+Doing two sets of these 2 simple exercises is enough
 if combined with 20-40mins cardio that also tones your butt.
You can do either running which not only reduces stress and helps in weigh loss but it also works your butt. 
You can try biking which is great for your heart and targets almost every muscle in your hips, thighs and butt.


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