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How To Improve Your Rear View

Ebony, June, 2000

6 Weeks To A New You

FASHION trends may come and go, but a well-shaped bottom line will never go out of style. Beauty and fitness experts agree that the best way to improve your rear view is with proper diet and exercise. Most of these moves are effective fat-burners and, when done on a consistent basis, will redefine the way you look going and coming.

The golden rule in shaping up is to keep your mind on improving your own look instead of trying to duplicate someone else's. The best news is that you can achieve a shapelier rear view in just six to eight weeks by following these 10 simple exercises.

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But before you begin any exercise routine visit your doctor and get a complete physical check-up. Secondly, get a full-length mirror and assess whether you want to slim down or add to your rear profile. Once you've got your goal in mind, find your exercise level and customize your exercise routine accordingly. If you are a beginner--and you haven't worked out regularly for more than a year--you should do the following exercises with one set of 10 to 12 repetitions. Intermediates--those who have been exercising regularly for more than a year--should do the movements with two sets of 12 to 15 repetitions. Those who exercise on a consistent basis are considered advanced and can begin these exercises in three sets of 20 or more repetitions.

10 Ways To Improve Your Bottom Line

1. Walking It's a good idea to do warm-up exercises before beginning your routines. There's nothing better for you than a brisk walk, and walking is an excellent warm-up exercise. You will gain additional benefits if you squeeze your gluteal muscles while you're walking. Chicagoan Kara Nixon-Boykin, a 40-year-old mother of three, says she often walks before beginning her toning routines to keep in shape. "When I'm working the lower body, I walk or get on the treadmill for 15 minutes to get my blood pumping," she says. "I also may ride the spinning bicycle, which is a high-intensity exercise for the derriere, legs, hips and thighs."

2. Stairmaster A 15-minute workout on the Stairmaster is both an excellent aerobic activity and a great lower-body exercise. Done on a consistent basis, it will help you burn body fat and give you a stronger heart. To build up your gluteal muscles, you should use slower movements with higher resistance. To burn fat, you should keep the resistance level on the lower end and increase duration and stepping frequency.

3. Cross-Legged Stretch Sit with one leg crossed in front of the other, allowing your knees to drop toward the floor. Raise your arms over your head and slowly lean forward. You will feel a stretch in your gluteal muscles as you move into your lean. Hold for one minute; repeat this stretch with the other leg crossed in front.

4. The Firm This firming exercise can be done while sitting in a chair or lying on your back with your knees bent; just tighten and squeeze your gluteal muscles, hold for 15 seconds and release. You can repeat this exercise several times daily.

5. Squat Squats are ideal for strengthening and toning the gluteal muscles. Stand with your heels hip-width apart and your toes facing forward. Keep your torso upright and your tailbone pointed down. Your hands can be either on your thighs or your hips. Bend at the knees. Outstretch your arms for balance and then sit back (as if you are sitting in a chair) until your hips are almost parallel with your knees. Squat down and come up, always pushing off with your heels. To burn fat, use light weights and do more repetitions. To build up the gluteal muscles, increase the intensity of the squat by increasing your weights until you reach a weight that is challenging, and will not compromise your proper form. Do fewer repetitions.

6. Lunge Lunges are good for firming and toning the hips and thighs. Stand with your feet together, shoulder-width apart. Take a giant step forward and bend down with your back erect, until the knee comes within an inch of touching the floor. Your front knee should not extend beyond your foot. To burn fat, do more repetitions.

7. Kickbacks Kneel down on your elbows and right knee with your left leg extended straight behind you. Your toes should touch the floor, with both legs parallel. Lift your straight leg up and simultaneously rotate your thigh outward. Hold the top of the lift for at least two seconds before returning to the starting position. Repeat the exercise on each leg.

8. The Leg Lift Lie face down, with your right leg straight behind you and your left knee bent, forming a 90-degree angle. Squeeze (really focus on squeezing, this is the most important part of the exercise) your gluteal muscles and raise your left thigh several inches off the floor. Never roll on your hip during the lift--you should always keep both shoulders and hips on the floor. Repeat the exercise on each leg.

9. One-Legged Hinge Begin in a seated position with your right leg bent and your foot flat on the floor. Extend your left leg in front of you, pointing your toes. Place your hands behind you with your fingers facing your feet. With your arms straight and your left leg extended, slowly squeeze your gluteal muscles and lift your hips upward to form a slant-board position with your body. Lift your chin slightly, but do not let your head fall backward. Hold the lift for two seconds. Repeat on each leg. To burn fat, do more repetitions.

How To Improve Your Rear View

Ebony, June, 2000

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