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Natural Steps to a Perky Bottom

Yoga & Pilates to help you get that beach bum

By LA Muscle on 24.06.2009 02:01 pm


LA Muscle together with Yoga & Pilates expert Dr Kyrin Hall have come up with some simple steps to help you achieve that perfect bikini bum just in time for the summer.

Calisthenics (exercises where you use your own body weight for resistance) are best for toning the buttock area.

Once you have achieved the correct alignment you can then progressively add weights to your exercises to increase resistance. This area has a big muscle mass so high repetition of 15 or more reps per set is recommended.

Squats: Stand in front of a chair and lower hips to 2 inches above the chair as if you were going to sit down, then lift up. Squeeze your buttock as you lift. Keep your back straight, stomach pulled in and chest lifted. Do 3 sets x 20.

Walking lunges: Keeping your back straight, walk across the room taking large steps. Keeping knees bent & hips low while doing this. You can add arm weights to increase resistance.

Yoga: Warrior: Stand with feet shoulder width apart, stomach pulled in and back straight. Step one leg back and lower your heel to the floor at a diagonal angle. Lower your body by bending the front knee to a 90 degree angle until the front thigh is parallel to the floor. Hold your hands above your head and hold this position for up to one minute per leg. Ensure you keep hips low and remember to work both sides.

Leg kickbacks: On your hands and knees – lift one knee at a 90-degree angle. With controlled movement, elevate your heel up to the ceiling using a small range of motion as if you are pushing a heavy weight away from you. Keep your back straight and squeeze your buttocks. You can add ankle weights to this exercise for more resistance.

Hip raises: Lie on your back and bend your knees, placing feet hip width apart. Lift hips to the ceiling. Hold hips high for one minute while squeezing buttocks. Lower and then lift again. You can alternate by doing small movements.

Classes: If you prefer joining classes, Dr. Kyrin Hall recommends:

Circuit training: Weight training will provide good muscle tone
Spin (cycle) classes: Stay off the saddle, lean body slightly forward over handlebars, hips back
Yoga: Used for dynamic exercising, breathing and posterior
Power plate: Squats and stationary lunges on the machine – new and innovative method of exercise.
Gym: Stair master to really tone and work the buttock area.


Use the stairs: If allergic to the gym, try running up and down some stairs or even simply just swapping the lift or escalator for the stairs. This will have notable effects over time as consistency is key.

Breathing: Something as simple as breathing right can positively affect our metabolic rate, respiratory function, blood pressure, emotional state, hormones, aging, and our appetite. Here’s an excellent breathing exercise derived from Pilates:

Get comfortable, ideally lying flat on your back with knees bent at a 90 degree angle. You can support the head and legs with a pillow. Place your hands on your abdomen, next to each other, and take deep breaths. Consciously relax your face, especially around your eyes and mouth. Keep the mouth closed and breathe through the nose. The ultimate aim is to slow the breath down to 2 breaths per minute.

Diet & Nutrition: Eat a lot of fresh fruit and vegetables such as blueberries, cherries, blackberries, citrus, cauliflower, broccoli, tomatoes, and peas since these contain anti-oxidants which help to fight signs of aging.
Also, drink a sufficient amount of water as this will help ‘flush’ toxins from the body.

Supplementation: Along with all the previous tips mentioned using natural supplements such as Coutre Curves, Slim-X, Fat Stripper INTENSE or Sculpt will ensure that you lose body fat and help you to tone muscles faster when combined with an exercise regime and a good diet.

To get more advice, watch Dr Kyrin Hall in her exclusive shows on LA Muscle TV- No.1 Online Channel for Health, Fitness & Lifestyle.



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