Firming The Buns

By Karen Sessions NSCA-CPT
MsFit

The buns are also referred to as the "glutes," and are probably the most focused body part. Toned "glutes" support your hips and posture, as well as giving a firmer appearance and improving endurance in such activities as walking, running, inline skating, cycling, etc.

Contrary to popular belief, you don't have to spend a lot of time, or money to get a toned backside. You can get a quality "glute" workout under 15 minutes once a week with just the basics.

There are a multitude of machines at the gym that "isolate" different parts of the hips, thighs, and "glutes." Many of these are a waste of time and lead to over training. All you need are squats, stiff-legged dead lifts, and lunges for an overall bun workout.

Squats for Firming the Buns

Squats work the entire leg and "glute" muscle. If you skip the squats, you are doing yourself a great injustice. To begin, choose a weight you are comfortable with. Stand with your feet shoulder width apart. Keep your back straight and lower yourself until your knees are at a 90-degree angle. Make sure you contract your "glutes" at the top of the movement and drive the power through your heels.

Perform 3 sets with light to moderate weight in the 15 to 20 repetition range with one-minute rest intervals. Don't use excessively heavy poundage if you carry most of your weight in your hips, thighs, and buttocks.

Lose Cellulite and Show Your Real Body!

Stiff-Legged Dead Lifts for Firming the buns

The stiff-legged dead lifts also help to work the "glutes," as well as the hamstrings. This is often a neglected exercise. Form is important. Keep your focus on your hamstrings and "glutes," and not the back.

To begin, choose a weight that you are comfortable with. Stand with your feet shoulder width apart and hold the weight in front of you. While keeping your lower back tight, slowly drop your hips behind you and allow the weight to fall toward your feet. As you rise, squeeze and contract your hamstrings and "glutes." Perform 3 sets of stiff-legged dead lifts with light to moderate weight in the 15 to 20 repetition range with one-minute rest intervals.

Lunges for Firming the Buns

Lunges work the entire leg and "glute" area. You can choose to do this with or without weights. To begin, stand normally. Lunge one foot forward until the knee is at a 90-degree angle, and then resume standing position. Do the same movement for the other legs. Perform 3 sets of lunges with light to moderate weight in the 15 to 20 repetition range with one minute rest intervals.

Resistance training will build firm and toned "glutes", but in order to remove the fat, cardiovascular exercise is needed. Any aerobic exercise is good for burning calories and burning fat, but choosing the ones that target the legs and "glutes" are even better.

Power walking, jogging, sprinting, in-line skating, and the elliptical are the best for leaning up the lower body and "glutes". Perform these at least 3 times a week for 20 minutes and progress each week from there.

I must caution you about the stepper and treadmills set on incline. Yes, these are great for building the legs and "glutes", but if added size is not your desire, it's best to avoid these.

If you are unsure of the proper form on any of the exercises, please have an instructor show you.

Fitfully Yours,
Karen Sessions NSCA-CPT
MsFit

Want more advanced exercise techniques for firming the buns and slimming the thigh? Check out The Cellulite Cure. It also contains 7 important steps for reducing ugly cellulite!

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About the Author

Karen Sessions has been in the fitness industry since 1988 and is a certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six eBooks on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

Karen has helped hundreds of clients reach their goal of transforming their body. Her success and success stories speak for themselves. www.The-Cellulite-Cure.com

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Anti cellulite treatment-What to do about those "Cottage cheese thighs"

Not quite ready to put on that bikini or those "Daisy Dukes" you been holding on to. Well because of the wide variety anti cellulite treatment products available you might be in luck.

The body is covered by several layers of skin, one of which is called the hypodermis. Due to the unique make up of the hypodermis this is where cellulite tends to develop. Any type of therapy that deals with the stimulation of blood flow in this particular area can be effective as an anti cellulite treatment.

This brings us to some of the most popular products and programs that are available, such as:

• Lotions, gels and creams

There are a variety of these types of products on the market today
at relatively low cost compared to some of the other methods that are currently being used. It will however 2 to 3 months to start seeing some viable results. You may want to try one of the more notable brands like Neutrogena or Revitol, Cellulean did not get such a good review from one of the studies that I have seen. There is one anti cellulite cream that "guarantees" to help you get rid of cellulite, it's called Hydroderm, but I have not seen any studies on this product. These types of remedies are the most common due to their cost effectiveness.


• Healthy lifestyle and diet

A well balanced diet, proper rest and regular exercise is key to having healthy vibrant skin and overall well being. Some health professionals have even found that yoga and various breathing techniques can be for anti cellulite treatment. Certain foods that
are rich in protein can have an anti inflamatory effect on the connecting tissues that are affected by the development of cellulite.
Also drink plenty of water and fresh juices to keep the toxins flushed out of your system.


• Massage Therapy

Another way to treat this problem is with massage therapy. There
are no known side effects, it can improve metabolism, increase blood flow to affected areas and it is quite relaxing to the entire body as well. One of the anti cellulite creams can be used on the
problem area during this procedure for maximum results.


• Liposuction

Surgery should only be considered in extreme cases as a last resort. The most popular type being Liposuction, and now it's being done with laser technology. However as with any type of surgical procedure there are risks to be evaluated. They range from minor inconveniences to major side effects.

The bottom line is this, you have many choices at your disposal today. Who knows you may end up wearing that bikini sooner than you think.

Getting rid of cellulite-What you need to know.

Image via WikipediaThe first thing you want to know in your quest to get rid of cellulite is, what causes it. In order to get an of understanding of the true causes, you are going to have look beyond theories and myths. That's exactly what we are going to do in our attempt to get to the root of the problem. We have to deal with the true nature of the situation in order to get rid of it.


The first thing I want to tell you is that being overweight is not the cause of cellulite. This is evidenced by the fact that many who are considered underweight often show signs of having problems with cellulite. However, it does tend to be more noticeable in someone who is overweight.


There are many factors that determine who will develop cellulite and why. For instance genetics may play a role in whether or not you are predisposed to have to deal with this issue. Your diet and lifestyle will be major factors as well as your overall health. Not exercising, eating lots of processed and refined foods ie; junk food and smoking will also be a strike against you.

As many women have found out, hormones like estrogen can play all sorts of tricks on your body. When it comes to getting rid of cellulite this has to be taken into consideration due to the build up of fat cells in certain places. Places that will keep you from wearing that cute little bikini or that beautiful dress that's been hanging in the closet forever.

What's the best way to get rid of cellulite? Well you know what they say about prevention being the best medicine. Therefore be sure to get plenty of rest, exercise regularly, drink plenty of water and eat foods that support good metabolism and a healthy lifestyle.

Getting rid of Cellulite - is it really possible?

Who has problems with cellulite?

Most people have cellulite. And because it's a skin cell problem, you can have liposuction and get rid of the regular fat, but I don't recommend that. Even models and celebrities have trouble in their attempts at getting rid of cellulite as you can see on most any given day in the tabloids at your local supermarket checkout. Exercise can definitely help, but eating the right foods packed with nutrients will help the most. Foods that help reduce cellular inflammation and increase circulation are best such as lecithin, amino acids, antioxidants and essential fatty acids

Cellulite is a kind of a fat, so proper exercise and eating right is the best way to eliminate it. The key to getting rid of cellulite is how you eat and how you burn off the different fats you have in your body. Fresh fruits, salads, vegetables and water help flush toxins out of the body. Avoid the usual suspects like too much alcohol, caffeine, saturated and hydrogenated fats, processed foods, sugary snacks, and packaged foods. Excessive consumption of these foods can result in cellulite build-ups on different parts of your body(especially you know where).

What's the solution?

Although there is no miracle cure for cellulite removal, some anti-cellulite creams can dissolve and dislodge hard, fatty deposits on your thighs and buttocks. The cream is massaged into the skin for 15 to 20 minutes daily. There are also cellulite massagers and cellulite machines that some have found to be useful, however your diet will play a big role in your struggle with cellulite and body fat in general, no matter what types of treatment you decide to go with.

Getting rid of cellulite is not about eating less, but about eating right. Most of all, avoid stress and relax. You have to take care of yourself. In addition, drink lots of water everyday. Alcoholic beverages, tea, coffee or soft drinks are not good substitutes for water, leaving us more dehydrated. Even fruit juice at best is a close second. Remember that you are supposed to drink approximately 8 glasses of water per day. Not drinking enough water can lead to all kinds of ailments such as problems with your joints, kidney problems, backache, constipation, and stiff muscles to name a few.

For more information on getting rid of cellulite click here for ”>Up to the minute cellulite reduction methods