Pullin' up the Rear

I don't know any woman who likes her butt. We all feel like there is room for improvement. We want it higher, tighter, smaller and, believe it or not, in some cases, bigger. If you are one of these women who would like to improve the rear view, give this a try.

This workout focuses on the lower part of the body, or the rear end and legs. It uses high reps with low or no weight. Remember to concentrate on the muscles you are working. Keep the glutes tight!

Follow this workout with 20 minutes of medium intensity cardio (keep the heartrate between 70-80% of max) Walk on the treadmill while varying the incline from 5-10% -- focus on squeezing the glutes with each step. Or, if you are using an elliptical or bike, vary the resistance from medium to high.

Straight leg deadlifts 25 reps - hold a set of dumbbells in front of you. Your feet are less than shoulder width apart. Lower your torso so the weights almost touch the floor. Remember to keep your back flat and feel the stretch in your hamstrings.

Leg kickbacks 20 reps per leg - these work the glutes and hamstring. Focus on squeezing these muscles. Stand with your feet together, and your hands on your hips, or support yourself by holding on to a chair or wall. Lift one leg behind you slowly and steadily, keeping your torso upright and squeezing your glutes.

Squats 25 reps - wall squats if you have problems w/ your knees - This is the exercise for the butt and quads. Stand with your feet shoulder width apart. Lower your rear end so your legs are parallel with the floor. Keep your back flat and your head up. To perform a squat against the wall, place a stability ball in the small of your back.

Standing calf raises 25 reps - stand with the balls of your feet on the end of a step or bench, your heels and arch will hang extend over the edge. Raise your heels and hold for a second. Lower and repeat.

Reverse lunges 15 reps - if you have knee problems, perform stationary lunges - Reverse lunge w/ high knee lift: Lunge back with your right leg as far as you can. Make sure your left knee doesn't go over your toes. When you go back into a lunge, squeeze your rear end, hold and then return to starting position

Ball curl with leg extension 10 per leg - Ball curl with leg extension. This exercise focuses on the core, but also works on balance and legs. Sit on the ball. Walk your feet out until your mid back is on top of the ball. Place your hands behind your head. Slowly curl your upper body off the ball. At the same time, lift your foot off the floor. Return to start, placing your foot back on the ground and repeat. Switch legs.