The Junk in the Trunk

Answer 1

Got junk in the trunk? Here are 10 exercises that are sure bust fat and tone you up!

Guidelines

For the following perform 2-3 sets of 8-10 reps for each exercise, resting 30-60 seconds between sets. Challenge yourself by making your weights heavier, not by adding sets or reps. If you aren’t strong enough to use weights on a particular exercise, start with just using your body weight and work toward adding weights in future sessions.

The Exercises

Squats - One of the best exercises for a tight butt and sexy legs. With a barbell on your shoulders or dumbbells at your sides, and feet shoulder width apart, squat down until your thighs are parallel to the floor. Be sure to keep your weight on your heels, not your toes. Push yourself back up to starting position.

Deadlifts - These are also great for your butt. They are performed like a squat, but your barbell or dumbbells are held in front of you with an overhand grip. Don’t let your back round.

Lunges - Stand with your feet together and dumbbells at your sides. Step one foot out in front of you, bending the opposite knee until it almost touches the floor. Push yourself back up to starting position. Perform one set and then repeat with the opposite leg.

Step Ups - Using a stair or stepping box and dumbbells at your sides, step up onto the step with your right foot. Push your weight up onto that foot and bring your left foot up to brush the step, not allowing your weight to shift to the left foot. Step back down with your left foot. After completing one set, switch and do a set with the left leg.

Hip Adduction - This can be done with a cable set or at an adduction station at the gym. Set the appropriate tension or weight, and strap your right ankle in or stand in the adduction foot rest with your right side facing the machine or cable. Keeping your legs straight but not locked, pull your right leg left until it crosses over your left leg. Pause and return to starting position. After one set repeat on the left side.

Calf Raises - Stand with your feet shoulder width apart and dumbbells at your sides or a barbell on your shoulders. Lift your heels off the floor so that you’re standing on your toes and balls of your feet. Lower back down to starting. The key is to do these at a moderate pace and with as heavy of a weight as you can manage. If doing only body weight increase reps to 12-15.

Jump Rope - No, it’s not just for little girls. Jump rope at a fast speed for 20 seconds. Rest 20 seconds and that’s one interval. Start with five intervals and increase by one interval each workout.

Run - Strengthening your muscles is extremely important to looking good, but cardio exercises can also help you burn off the fat. Running strengthens your cardiovascular system (your heart!) and your legs and butt at the same time. Most people have difficulty starting out, so try an approach like the popular Couch to 5K(C25K) which eases you into running. Interval and High Intensity Interval Training (HIIT) are also great for fat burning.

Biking - Biking works your cardio system and your lower body. Most gyms offer spinning classes for a great challenge.

Pilates - these are based on the training programs of their namesake, Joseph Pilates. Originally a dancer’s workout, these are sure to tighten you up and strengthen those legs and glutes.