MADE FROM IRON
No Butts About It!
Many women have asked how can they tighten and firm up their butts. This is a very common question, and we have come up with a workout routine that will help you achieve your goal. Try this training exercise twice a week along with cardio 3 to 4 times a week and you will have the thighs and glutes you always wanted.
Warm Up
Isometric Pelvic Holds using a exercise ball: 10 sets / hold for 10 to 15 seconds
(Lay on the floor on your back. Place your feet and ankles on the exercise ball. Place your hands flat on the floor next to you. Lift your pelvis into the air so your body is a straight line. Hold for suggested time then lower back to floor. )
Prone Leg Lifts using an exercise ball: 10 sets / hold for 10 to 15 seconds
(Place your pelvic area on top of the exercise ball and your body face down. Place your forearms flat on the floor in front of you and have your toes touching the floor straight behind you. Alternate lifting each leg and hold for the suggested time.)
Workout
Squats (using a barbell or machine) 4 sets / 10 to 15 reps Stiff Leg
Deadlifts (make sure to keep your back straight) 3 sets / 12 to 15 reps
Leg Press (try to keep your feet shoulder length apart) 3 to 4 sets / 10 to 15 reps
Lunges (you may use a barbell or dumbbells) 3 to 4 sets / 15 to 20 reps
Leg Curls (you may do them standing or laying) 3 sets / 15 to 20 reps
