Do squats and other target area exercises work?
admin | May 07, 2008 | 3 comments
Nikki asked:
I am thinking about toning up my bottom
, but it seems like lunges and squats don’t really work, to be honest, i haven’t really put a lot of effort into them.
I am thinking about toning up my bottom
, but it seems like lunges and squats don’t really work, to be honest, i haven’t really put a lot of effort into them.
If you have done these or other exercises and gotten results from them, can you please share your experiences and regime. THANKS!
Sidney
Filed Under: Supplements • Weight Training
They help shape, but they won’t make you lose weight in one particular area. Nothing can really do that — when you lose fat, you lose it all over according to your genetic patterns. But if you’re trying to subtly change your shape or tone up areas, target exercises will help somewhat. Lunges and squats will help firm up the backs of your legs, your calves, and your butt.
They definitely do work to tone the muscles in the target area but you can only see that if you’re overall body fat percentage allows it (meaning you’re not overweight). Step-ups are another excellent exercise for that area.
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I always had no booty, but those definately help. For squats, I do 4 sets of 20 reps and at the end of each squat, hold it in the down position for like 15-20 seconds. Also, when you do each squat, coming up, SQEEZE your butt really hard and make that what brings your body up from the squat.
With the lunges, I do like 45 on each leg. When I do them, I do 5 full ones, then pulse (not all the way, little ones) for 10-20, then do 5 full ones again, etc., etc. The entire time I DON’T move my feet… they are always in the lunge position.
Now, I gotta be honest… if you want even faster results, definately try one of the following in addition: spinning class (its cycling with hills and resistance), running uphill, step class, or stairmaster. This stuff will also work your butt.
You can also do knee lifts. Bring your knee WAYYYYYYY up every time and this works your booty. If you think about it, lifting your knees is like the core of step class or running or the stairmaster, etc…. that’s why those work your butt so much cause you do it over and over.
So you can try either.
Gooooooooooood luck and don’t give up.
EDIT: Oh, another thing… you know those step benchs? You can use one of those (buy it for $20) or just lay on the floor and do it. Anyway, if you use a bench, put it on incline and lay on it with your head on the inclined side. Reach up and grab the top of the bench with your hands to stabalize yourself. Then bend your knees and put your feet flat on the floor. Now, push your hips/booty UPand pulse it like that and squeeze each time). You can mix it up by having your feet flat on the ground, having them only on your heels, or having them only on the toe.
Another exercise that’s good for the booty are leg raises from the dog position. Get on all fours like a dog and then lift a leg straight out behind you and pump it allll the way up to the celing. Then switch and do the other leg.
Those also work really well.