Women's Health: Keys to a Sexy Booty, Thighs, and Hips - Part II

To achieve that perfect booty you're going to have to work your ass off. Get it? I always like to start with a joke...

Here is a list of exercises that you should do to get yourself into a Sir Mix A Lot music video:

Squats
Box Squats
Single Leg Squats
Box Jumps
Dumbbell Lunges
Hamstring Curls on a Swiss Ball
Hamstring Curls on a Machine
Box Step-ups
Lateral Box Step-ups
SPRINTS
Single Leg Lunges with Back Foot on Bench
Sitting in the Sauna
Yoga (especially hot Yoga)
Pilates
BAR Fitness

For a detailed workout regimen including proper order, sets, and repetitions of each of exercise and instructions on how to do them, send me an email at strengthbymatt@gmail.com. $5 charge for a 1 week, kick ass workout with guaranteed results or your money back. Subsequent weeks will be an additional $5... well worth the investment and much cheaper than hiring a personal trainer!

Here are some basic principles

1. The lower you go when doing leg exercises, the more you target your butt.
2. Cardio, such as jogging, will burn some fat, but not as effectively as lifting weights. It will also only speed your metabolism up for the day that you jog. Which means if you take a day off your metabolism slows right back down. Weight lifting speeds your metabolism up for days at a time as your body works to repair the tiny abrasions in your muscles that result from a lifting session.
3. Weight lifting burns through your glycogen (carbohydrate) stores and begins burning through your glycerol (fat) stores much faster than moderate cardio such as jogging.
4. Sprints are the way to go to ensure you get your cardio workout in while simultaneously burning fat in an efficient manner.
5. Everyone's body naturally stores fat in certain areas. For women, the most common trouble areas are the butt, hips, thighs, and lower stomach. If you burn through the fat in these areas while neglecting all the other parts of your body, your body will pull the fat from the neglected areas and push them right into your trouble areas. This is why it is imperative to lift every muscle group and to do some form of cardio. 

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