Exercise for Buttocks - How to Firm Your Buttocks and Thighs in 60 Seconds or Less

Exercise for Buttocks - How to Firm Your Buttocks and Thighs in 60 Seconds or Less

Getting firmer thighs is a major problem for a lot of people, especially women. Unfortunately, the types of exercises and routines practiced in most gyms or taught in popular home workout programs don't solve the problem and can even make it worse. Doing endless repetitions may increase endurance but it does little to increase strength and muscle tone. It may even lead to an overuse injury. Thankfully, there's a simple solution that only takes 60 seconds a week or less.

Before I tell you the solution let's take a look at why most exercise routines don't work when it comes to getting firm thighs. The problem can be summed up in one word - resistance. These routines are not providing enough resistance to the thigh muscles to cause an adaptive response and get stronger. Stronger muscles equal firmer muscles, it's that simple. Performing countless repetitions of aerobics, stair stepping, biking, running or light weight training will almost never get you the results you want. The resistance just isn't high enough.

To make things worse, all this exercise stimulates your appetite and you become ravenous. You wind up eating more calories than you burn off. It takes about an hour of aerobic exercise to burn off 400 calories but you can eat 400 calories in a couple of minutes. Clearly, it's time to get off the treadmill and do something that works with an incredibly small investment of your time.

The solution lies in an almost unknown exercise called the Goblet Squat. This exercise is a variation of conventional bodyweight squats that you've probably done as a warm up or part of a workout routine. The Goblet Squat gets it's name because you hold a dumbbell in front of your chest as if you're holding a goblet of water and don't want to spill it. It's much more effective than conventional squats since the added weight allows you to stimulate your thigh muscles with far less repetitions. This saves you a lot of time as well as wear and tear on your knees. As a bonus, your butt and abs get a great workout too!

Here's how to do this awesome exercise:

1 - Stand up straight with your legs slightly wider than shoulder width apart and toes pointed slightly outward.

2 - Hold a dumbbell up high on your chest by grasping one end between both hands. Visualize it as a large goblet of water.

3 - Descend to a 2 second count until your butt is 12 inches off the floor and your elbows touch the inside of your thighs. Hold your chest high and stay as upright as possible.

4 - Without bouncing at the bottom of the movement, smoothly to rise to a 2 second count.

5 - Repeat for up to 15 reps. When you can do 15 continuous reps increase the weight of the dumbbell to make the exercise harder. You may only be able to do 12 reps with the new weight but stay with it over the next few workouts until you hit 15. You can work up to higher reps if you like but 15 seems to give the best results.

There you have it. Only 60 seconds out of your week and you'll get better results than doing hours of exercise with other routines. You may be thinking that this is nowhere enough work to get results but countless studies have shown several things about building strength:

1 - A set lasting 60 - 90 seconds is ideal if the resistance is high enough to cause muscle fatigue.

2 - One set of an exercise is as effective as 3 sets.

3 - One workout per week is as effective as 3 workouts per week.

Why do more work if you don't have to? At the very least this simple routine will give you more time and energy to things you enjoy...and get firmer thighs in the process.

Do you want to learn more about fat burning workouts?

If so, download my free guides and learn how to burn calories and stay fit forever.

POST COMMENT

Improve Your Brain by Doing Easy Physical Exercise EXERCISE: Following a Cardio Plan for Weight Loss - For Dummies Have You Thought About Walking As A Way To Take Exercise Discover How to Burn Extra Fat with the Lazy Man's Exercise Bike Workouts Five good exercises to lose belly fat Correct Exercise Skills Older Physical exercise For Golf Extends Golfing Life Overall flexibility Exercise With regard to Golf Exercises To Lose Abdominal Fat The Advantages Of Golf Exercises Penile Secrets Exercise Program Premature Ejaculation Exercises For An Improved Sexual Experience Getting the Most Out of Exercise With a Personal Trainer