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You may be standing in front of your mirror trying to squeeze your jeans or swimsuit. It cannot fit freely as it used to, and there is no denying that you have grew your behind or the suit has shrunk. When you look at your behind, you are flabby and sagging. You now begin to panic and wonder what you should do. There are things you can do to help keep that butt into pear shape and well toned. Try to consult with your Port Coquitlam fitness to find out the best exercises and strategies you can use to tighten the booty and reduce its size while also keeping it firm and toned. Here are a few things you would want to do;

Use weights in your exercises

If you are doing moves like step up and squats, you want to add weights to work the glutes harder and at the same time, burn more calories. You can place a barbell across the shoulder. You may also want to hold dumbbells.

Attempt mini workouts

If you are in workplace, you may want to try some mini breaks in the entire day. Have a set of weights for the ankle in the desk drawer. You can also do standing leg lifts and some leg extensions when on phone calls. If you are waiting in line is a bank, it can be a good chance to do calf raises. These are simple things you do anywhere and they will add up to making the booty more toned.

Do butt moves in gym or home

A number of exercises will target your butt and among them are the bridge and side squat. If you are doing the bridge, you will need to lift with the faceup on floor and the knees bent, with hands placed at side. Keep the abs engaged and lift the hips about 4 to 6 inches.

Now lift your hips about 1 inch more as you press into palms and hold for about 3 seconds before lowering the back to first lifted position. You can do this about 15 times. Now, do that same move but this time with the right leg extending toward ceiling but make sure you squeeze through left glute. Ensure you do about 20 or more small pulses then switch legs and repeat the set.

You might have seen some people at a fitness boot camp do explosive lunges, and while you may shy away from this exercise, it is one that gives you a stretch on glutes and tests your balance and coordination as well as patience. This power exercise can improve sports like skills as well as performance such as basketball layups and sprints. Let a Port Coquitlam fitness instructor show you how the move is executed properly. With this exercise, it involves quick and powerful movements, which focus on speed and reflex, and they work on core stability so that one maintains posture and balance throughout the exercise.

It is important you always warm up so that you wake up the nervous systems and the muscles before you can train on explosive lunges. You may warm up by doing half lunge, jumping rope, back lunge, and hip swings.

How to do it

You stand with the feet placed together and the hands positioned on the hips. Then you lunge forward with the right leg. Now you jump up, switch the legs in midair, and then land with the left leg but in a forward lunge. Now continue the explosive lunges while you alternate side for at least one minute.

As you do the exercise, keep the fists in from the chin and make sure you push off floor with both fleet. Keep the front knee bent 90 degree and aligned over the ankle. Doing the exercises properly will prevent knee injury and ensure you work the intended muscles. High impact exercises have a potential for causing injuries and diseases of the joints or muscles.

You should not do these exercises excessively because they could cause osteoarthritis or meniscus tears. It is better to start with fewer steps and take longer rest period between the training days and the sets. Should you experience any pain in feet, knees, ankles, and hips when you do the exercise, you should seek medical attention. Working closely with a qualified personal trainer will ensure you do not cause injury and the movements are done properly

Plie is essentially a squat exercise but it is done with the toes facing out and the bottom tucked under, that is, the bottom does not reach back as you would find in a typical squat. Deep knee bends squatting is done with the legs positioned at width apart, and the feet and hips face forward. On the flip side, the plie forms a knee bend, which is done with feet and hips turned out. Both traditional squat and the plie work the thighs and butt though they work different muscle groups. Hire a Port Coquitlam fitness coach so that you can easily learn how some of these moves are done.

How to do plie exercise

Stand with the back straight and the toes pointed out to sides and the rear tucked under the hips. Now slowly lower the body and rise back up while squeezing the bum. You can try the move in first position where the heels are together and the toes point out, or you may try the move in second position where the feet is a little wide than hip width distance and toes point out. This allows you to work the glutes and the thighs.

Benefits of plie

If you want to sculpt the inner and outer thighs, plies is the exercise. This exercise firms the glutes and gives lean and strong dancer legs. Doing the exercise is safe for knee since legs are placed wider apart. Those with weak knees and they would like to do exercises that work the legs without putting much strain on their knees, they can consider plies exercise.

With this exercise, you can also hold free weights in order to increase resistance. You may want to avoid adding weight when doing deep knee bend because these already put stress on knees and they need to be done with caution. Work with a personal trainer so that you can understand how to do these moves properly and minimize injury. When doing the exercise,  make sure you tuck the tailbone under and the glutes is contracted. Keep the torso tall and do not allow the knees to creep past toes.

Dumbbell kickbacks can offer a number of perks ranging from having a toned and well defined body to increasing the metabolic rate. Weight lifting isn’t just restricted for men because women can too lift dumbbells and barbells. The dumbbell kickbacks focus mainly on arms though they can offer other benefits. In order to get desirable results from kickbacks, you should know how to execute them. A Port Coquitlam fitness coach may assist do the moves properly so that you do not injure yourself and you get the best results from the exercises. Here are a few things to know about dumbbell kickbacks;

• In doing the exercises, you begin by kneeling with one leg on a bench and the knee is placed on the bench while the foot rests just at the end. The other leg remains straight as its foot stays flat to ground. Now you bend over and keep the back straight then support the upper body with the hand that is on the same side as the bent knee by placing it flat near the bench front. You now hold a dumbbell in opposite hand as the elbow bends at right angle and the biceps remain parallel to ground. This forms your starting point and you can now extend the arm behind to keep it straight and parallel with ground. You can repeat this exercise with opposite side.
• Dumbbell kickbacks will target the triceps brachii. This isolation exercise also engages other muscle groups including the stabilizers such as the lats, deltoids, traps, and rhomboids needless to mention flexors and extensors of forearms. The exercise will also engage the abs and serratus anterior muscles.

You can do variations of the exercise in order to challenge the body. Triceps consist of three main muscles, which are long, medial, and lateral. These are called strands or heads. Therefore, any exercise that puts the arms at sides such as the dumbbell kickback, offers an effective way of targeting the lateral head, which is the most visible strand of the triceps. This exercise can also trim body fat, increase strength, and build bone density.

If you are that person who sits in desk for better part of the day, you will need to consider doing more of leg kickback exercises. Sitting in desk for extended time allows the glutes or the muscles behind to become weak since you are not using them. One effective exercise that helps in toning glutes is the single leg kickback. This exercise also works on hamstrings located in back of legs. You can do this exercise about 3 times a week for around 10 reps in 3 sets. To ensure you perfect on the moves, you can contact a Port Coquitlam fitness to show you how the moves are executed.

Standing single leg kickback exercise

To do this exercise in a machine, you should make sure there is a low pulley that has an ankle cuff attachment. The weight stack needs to be adjusted to offer challenge but ensure you are not straining. By placing the cuff on one ankle, you grasp the bar using both hands then raise or lower your leg without the cuff. You can repeat and switch your legs. In case you are not using a machine, you may want to place both the hands on back of a very sturdy chair, then raise and lower one leg.

Doing single leg kickback on floor

If you are doing the exercise on floor, you start by having the palms and knees on floor. The back remains straight without an arch. With a parallel chin to ground, you lift one leg a bit from the ground and kick back. The toes should point the floor. After kicking back, draw the leg and position it to start.

A few things to note

When doing these exercises, you will have to maintain control in the entire workout. The leg movements ought to be slow and steady. You may want to keep the core tightened so as to avoid straining on the back. There is a common version of the same exercise where you need to use a machine but if you have no access to a gym facility, you would consider using body weight. The variations mainly consist of raising the legs at a time until one feels the glute muscles worked.