It's good to be a woman in the 21st century. Twenty-five years ago women across the country faithfully attended Jazzercise classes and sweated to Jane Fonda and Richard Simmons in hopes of whittling down their derrieres to fit in their Jordache jeans. Oh, how times have changed! Now everyone wants to know how to get a curvy, bodacious booty like Beyoncé and J. Lo. Flat is out. Round and healthy is in. Hallelujah!
While we're all thrilled that it's cool to fill out your jeans, if you're thinking that you've got a bit too much junk in your trunk and could use a little help to rein it in, we've got some moves to sculpt it into shape.
As we've mentioned before, you cannot exercise a certain part of your body and expect to lose weight directly in that area. When we lose weight, our bodies get smaller all over. However, when you work a particular group of muscles, you absolutely will create lean muscle in that area. Muscle is firm and smooth, unlike fat, which is bumpy and lumpy. So concentrating on strengthening your glutes (backside), quadriceps (front of thighs), and hamstrings (back of thighs) will put your curves in all the right places!
Perform one to two sets of 10 to 15 repetitions per exercise.
- Push-ups with band (around body)
- Do the following exercises in sequence before moving to opposite side of body:
- Supermans (band on one foot and opposite hand)
- Straight leg lifts (on all fours)
- Knee-ups (on all fours)
- Hamstring curls (on all fours)
- Fire hydrants (on all fours)
- Open books (on side)
- Clam shells (on side)
- Front kicks (on side)
- Isolated leg lift (on side)
- Repeat all exercises on the other side
- Circle crunches (each direction)
- Reverse crunches
Perform this workout two days per week, another strength workout once this week, plus three days of cardio training such as jogging, swimming, biking, hiking, skating, tennis, aerobics, rowing machine, elliptical machine, or your favorite heart-rate booster for 60 minutes.
Please consult with your physician or healthcare provider before embarking on a new diet or exercise program. Nothing contained on this site should be considered as, or used as a substitute for, medical advice, diagnosis, or treatment.