Need 2b Bootylicious..help

[slenamond]

I am going on a cruise in May and I need help in the booty department. I have plenty of "back" but I need it lifted and shaped. I know I can only deal with what I have been given but I know I can improve.

I plan on continuing with a Cathe Leg/Butt workout once a week but I would like to add on some more work.

I have access to a gym with a stairmill, leg press, Smith machine, etc

Could you PLEASE, PLEASE help me with a routine WITH EXCERCISES THAT ARE THE MOST EFFECTIVE that I can do in conjunction with Cathe that will make me "bootylicious" or at least where I can stand to look at my rear view????? I plan on doing these on my lunch hour.

There are so many excercises that I am a little confused as to the best bang for my time.

Thanks in advance!!!!

 

[gettingstrong]

I think the ballet inspired w/o are good at lifting and rounding. W/o like callanetics, Lotte Berk, isculpt ballet at itrain. Some people have luck including a lot of high step work, but for others they gain too much mass doing them. Good luck, I'm sure some others will have input! Marnie

 

[crazystepr]

Since you have access to a gym, I would recommend taking a spinning class once or twice a week. It has kicked my butt into shape! (and I mean that literally--my butt is looking faaaantastic!)

 

[divagirl]

I have been doing Butts n Gutts 1xweek and Gym Style Legs 1xweek so I'm getting 2 hours of butts and legs a week and my butt is even more rounded than it was. Try doing this.

 

[Juice]

Hi OP - The American Council on Exercise (ACE) published a study regarding the most effective glute exercises in ACE Fitness Matters (Jan/Feb 2006). The following exercises were identified as the most effective (in order):

1)Quadrupeds (leg lifts or "pizza presses", as Cathe calls them in B&G)
2)Step-ups
3)Lunges
4)Four-way hip extensions (need a gym machine for these)

IMHO, since two of these exercises can be found in Butts & Gutts, along with plenty of other glute-intensive moves, I would suggest you do B&G once a week, along with a weekly session of Cathe's Legs and Glutes. L&G has step-ups, along with a number of other exercises that complement the B&G work very nicely.

I would also suggest adding in a second weekly session of the weighted pizza presses/leg lift/hydrants from B&G. It only takes a few minutes and I have been getting very "uplifting" results.

Hope this helps!