I will be the first to admit that I am one of the lucky ones when it comes to my butt. Despite having a so-so diet and mediocre workout routine, my butt and thighs are relatively the same size now as they were back in high school. My stomach is a very different story and we'll tackle that at a later time.
For those that do have to wage war on their butt, eDiets lists a few things you can do to make a difference by spending roughly 7 minutes per day. Trust me, this is tough and I can see how over the course of a few weeks how you'll trim down.
Remember, keep doing this for a straight 7 minutes.
Extension Step Ups -- Grasp a pair of dumbbells by your sides with palms facing the side of your body. Stand behind a 6- to 12-inch high step (normally used in aerobic step classes but you can purchase one in any sporting-goods store) and keep your arms straight. Step onto the middle of the step with your right foot and then lift your left knee high (to hip height), step down with your left foot, then repeat on the right side. This is a great one, and you’ll really feel it. Perform 20 repetitions for each side of the body, and when finished immediately go to the next exercise.
Walking Lunges -- Stand with your feet hips-width apart, grasp a pair of dumbbells with your arms straight at your sides, palms in. Take a large step forward and lower your body so that your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a large step forward with your other foot. Walk lunge 15 steps and then turn around and return to the start using the same form. You should contract your glutes on the lowering of each movement. Just think of these as continuous giant steps while lowering the body. When finished, go directly to the next movement.
Bent Leg Reverse Kick Up -- Start this exercise on your hands and knees on a mat. Raise your left leg up until it is parallel with the floor with a slight bend in the knee. Support your weight with your arms and right leg. While contracting the butt, lift your left leg up and toward the ceiling, maintaining a bend in the knee. Slowly return to the starting position. After completing the set on the left side, repeat on the right side. To increase the difficulty, you may want to add an ankle weight to the working leg. Perform 20 reps each side and when finished, immediately begin again with the first exercise.
This is not a science class nor a dietitian's laboratory so let's not go nuts over the accuracy of the images.
In my opinion, a snack should be roughly 200 calories. As such, it's a good idea to have a visual estimate as to how much food you can scarf down. This is especially true when you are at work and there is random food constantly waiting to be devoured.
Of course, the BEST option is to bring your own snacks to work. This way you will always know where it came from, how much you're eating, etc.
10 Super Foods is a reference for those that aren't sure what to snack on, take a look.
If not, here are the stats on the foods you see here:
Celery: 1425 grams = 200 calories
Cooked Pasta: 145 grams = 200 calories
Jack in the Box Cheeseburger: 75 grams = 200 calories
Hot Dog: 66 grams = 200 calories
Fruit Loops Cereal: 51 grams = 200 calories
Cheetos: 38 grams = 200 calories
These images and figures all came from Wisegeek and they have several other food varieties to view.
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