Weight on my ass?
- Thread starter HBK
- Start date
there are a couple of exercises you can do to tighten your gluteals.
#1 leg thrusts - get on your hands and knees (i love saying that) and then kick one leg straight back. bring it back and kick the other one out. that is one rep. aim for 50 at first then work your way up. if your doing enough, you will notice a difference the next day.....in how funny your walking that is.
#2 wall squats - lean against a wall and squat. you can increase the difficulty by using one leg then switching to the other.
these exercises work wonders but they are just part of the equation. you will also need to do cardio at least 3 times per week and decrease caloriac intake. your cardio session should last between 30 and 45 minutes because the body takes at least 20 minutes before it uses up its readily available energy and starts dippin into your fat storage. the cardio can be anything that increases heartrate (excluding drugs) from biking, running, playing football with your boys, or anything else that increases heartrate. good luck
#1 leg thrusts - get on your hands and knees (i love saying that) and then kick one leg straight back. bring it back and kick the other one out. that is one rep. aim for 50 at first then work your way up. if your doing enough, you will notice a difference the next day.....in how funny your walking that is.
#2 wall squats - lean against a wall and squat. you can increase the difficulty by using one leg then switching to the other.
these exercises work wonders but they are just part of the equation. you will also need to do cardio at least 3 times per week and decrease caloriac intake. your cardio session should last between 30 and 45 minutes because the body takes at least 20 minutes before it uses up its readily available energy and starts dippin into your fat storage. the cardio can be anything that increases heartrate (excluding drugs) from biking, running, playing football with your boys, or anything else that increases heartrate. good luck
Mojo604
Senior Don Juan
None of those exercises will realy cut it. I use to have a lot of fat on my legs n ass, then I started jogging a LOT..and in about 3 months my legs were reall skinny..to skinny lol, need to beef up now. Anyways, I doubt you'd run as much as I was running (3-4 times a week-- 3-5 miles a day), so if you plan on jogging, start slow for the first few days, set a number, or a time that you will run, then gradually push the limits after a few days of the previous limit.
i started running 6 laps around a track field (400 meters) 4 days a week
second week, I had to do minim of 8 for 2 days, then 10 for 2 days...
after about 6 weeks... I was running 5-7 miles a day (24-28 laps)- 3 days a week.
Im into boxing--need the cardio.
i started running 6 laps around a track field (400 meters) 4 days a week
second week, I had to do minim of 8 for 2 days, then 10 for 2 days...
after about 6 weeks... I was running 5-7 miles a day (24-28 laps)- 3 days a week.
Im into boxing--need the cardio.
If you want to lose fat in your backside, you will just have to lower your overall bodyfat percentage.
My best advice would be to get very familiar with a jump rope and wind sprints.
The primary energy systems used by boxers and other combat athletes are the anaerobic ones.
Training to specificity, if I were training to be a boxer instead of MMA, working with the context of 3 minute rounds, I would do 3.5 minute speed runs, actively recover for a minute, then do another 3.5 minute speed run, etc.
Some of the "renegades" in boxing(such as Enamait) tend to agree with such an approach, but it does go against the Rocky image of a morning jog everyday.
My best advice would be to get very familiar with a jump rope and wind sprints.
The primary energy systems used by boxers and other combat athletes are the anaerobic ones.
Training to specificity, if I were training to be a boxer instead of MMA, working with the context of 3 minute rounds, I would do 3.5 minute speed runs, actively recover for a minute, then do another 3.5 minute speed run, etc.
Some of the "renegades" in boxing(such as Enamait) tend to agree with such an approach, but it does go against the Rocky image of a morning jog everyday.
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The exercises will help with the gluts, Mojo. Don't get me wrong, cardio is needed as well to get the fat away but those exercises will help tone and give a better shape, which girls love. I know the exercises work because I use them. Notice that I said the exercises are just part of the equation. The other part is cardio which lowers your bf%.