LaNecia, Carrie! Come Hither......

[good2uuuu]

.... I have questions.

Ok ladies, I have recently added walking lunges to my weight trianing routine to really help me get te butt I want. I want to know from you two pro experts what other highly effecient butt building moves you have in your arsinal. I personally hate lower body weight training, but, since I have declared this the year of the booty, I must if I want certain results.

Currently I do squats, leg presses, dead lifts(stiff leg) , seated hamstring curls, leg extentions, step ups and the walking lunges. I am going to add hip thrusts and donkey kicks, which I hate most of all. I don't do all of these in one workout. I mix it up according to how I feel. I would add some plyometrics, but with plantar faciitis, I can't. I already had to give up running:(. Hope to be able to pick that up again one day.

Anyway, share the booty secrets with a sista, pretty please. I have aspirations of being a personal trainer and am really working hard to get the type of body I want to present. TIA ladies!

And LANecia, I will be looking you up to chat about being a personal trainer, if you don't mind.

[carrie]

Currently I do squats, leg presses, dead lifts(stiff leg) , seated hamstring curls, leg extentions, step ups and the walking lunges. I am going to add hip thrusts and donkey kicks, which I hate most of all. I don't do all of these in one workout. You've pretty much got it right there. I also do kick backs where I use a cable attached to my ankle and kick back. You could use ankle weights too. I also go HEAVY on my squats and leg press. On the press I'd have my feet wide and high on the platform to hit more butt/hamstring.

My cardio targets the butt too. Treadmill on a steep incline and the stepmill. I know Ms. Lanecia will have some more to add :)

[good2uuuu]

Thanks Carrie! Go heavey also with squats and leg presses. I also place my feet to really target the butt and hams. I had to stop the incline treadmill. I use to walk it at 4.0 to 4.5 from 0 to 15% incline and back downa gain. I sould run it on an incline also, but I developed pf before I got any steeper than 5%. Now I rotate between 3 types of ellipticals and the stairmaster. I also try tot ake in spinning classes. but the room they moved to is so tiny till I get claustriphobic (sp). Thanks for the advice!

[good2uuuu]

Bumping for LaNecia!

[LaNecia]

:wave: Yo!!! :lol: LaLa here, just got back from a Spinning Class at the gym for lunch...gotta heat some food...brb!! :lol:

[LaNecia]

On the press I'd have my feet wide and high on the platform to hit more butt/hamstring.

ITA!! Oh yea, I found this to be vital in my training last year, didn't know about it before. In all the exercises, I'd concentrate more on FEELING THE MUSCLES WORKING/THE CONTRACTION PHASE than just moving the weight.

I'd also add: Glute/Hamstring Raise:. This is where you are in the stand, like you were doing hyper extensions for your lower back but instead of raising your torso using your lower back muscles, you use your glutes to raise and lower your body. I hold at the top of the movement for a two count before lowering SLOWLY and repeating.

1. Position yourself on a Glut-Ham Chair or Roman Hyperextension Benchfacedown with the back of your ankles tucked under the foot pads.

2. The mid part of your thighs should be resting on the rounded part of the seat.

3. Lower your trunk until your the top of your head is pointing directly at the floor.

4. Raise your upper body until it is approximately 45 degree above the horizontal.

5. Relax and lower your body repeating the first part of the movement.

http://www.body-solid.co.uk/images_products/110.jpg

Also Good Mornings: How to do:

1. Stand upright with a barbell on your shoulders. Your feet should be shoulder width apart and your hands wider to grip the balance the weight.

2. Your knees can be slightly bent and your back should be arched slightly.

3. Inhale, hold your breath and bend forward at the hips.

4. When your upper body is horizontal, reverse your direction and exhale at the top of the movement.

5. When you are at advanced stage in doing this exercise you may perform it straight legged. This is can be a bit hard on the lower back so if you have any contraindications in this area, this one should be avoided.

http://www.bodybuilding.com/fun/2002/goodmorning1.jpghttp://www.bodybuilding.com/fun/2002/goodmorning2.jpg

Hope that helps....!!! I've got an article from Oxygen Mag re: Glute Training...when I get it scanned I'll post it here.

IRT Personal training, ask away!!

[good2uuuu]

Thak you La! I can do the roman chair move. No prob. what I usually do that is somewhat similar is to lay accross a fitball, face down, ball at pelvis level and then raise my legs and squeeze my butt and hold a few seconds then release and repeat till I can't take it anymore. I like the idea of using the roman chair though for the different angle.

I do good mornings once in a while also, but since I do stiff leg dead lifts so much, I usually forego the good mornings, but maybe I'll alternate. Can't wait for the booty to lift to my liking:D!

Ok. Next question. Tell me your favorite ab killers. I have a pretty good routine that I do 3 times a week after cardio. It's actually the routine Monica Brant shows in a recent issue of Oxygen. Not the newest one, but the one before that. Between Oxygen and M&F Hers, I get good tips from the pros, but I wanted to know first hand from some sistas in the know:D

Thanks for taking the time to answer me!

BTW Lala, you look fantastic! Inspirational! I don't want to get into bodybuilding persay, but I am very much intersted in at least looking as much like a fitness pro as possible. I'm already just under 5'11" and am at 24.14% bf (down form 46% a few years back) though I am at 210 lbs. Anyway, thanks again for the pointers!

[LaNecia]

Well, thank you good2uuuu!! Sounds like you're making great progress!! Trust me, looking the part of a fitness professional goes a long way when potential clients look to you for advice (trust me, they'll stop you in the parking lot, grocery store, gym, ladies room, you name it so have your business cards ready!).

On abs, I absolutely LOVE training them (as you can see). I don't have a specific routine that I follow. I don't do these all in a set but my favorites are:

1. Roman Chair situps (w/out weight and concentrating and curling up using the abs and not the hipflexors)

2. Pedestal or Hanging Knee Raises (if you have the Ab Straps, those are the best to me).

3. Incline weighted 1/2 Crunches and oblique crunches in the same set.

4. Kneeling Cable Crunches using the triceps rope (hitting both the rectus abdominus and obliques also.

5. Trunk Twists

I usually will pick three exercises that hits the entire abdominal complex when I do train abs. I think 3 days a week is a great schedule. On most of my ab work, I use relatively low weight if any, (25 lbs max except for on the cable crunches (70 lbs on these) but I really go for the SQUEEZE in the muscles. That has worked best for me. I train them until they BURN :whip:

LaLa

[good2uuuu]

Ohhhh. Talk about the burn! I trian till I hurt/burn. A good hurt though....lol! The only weight I use right now is a 6 lb. medicine ball when I do crunches on the fit ball. I plan to add some of the more advanced moves soon. I think my abs are coming along great and will show much better once I get down to my goal of 17 or 18% body fat. I my have to shoot for 15% though if my thighs don't start cooperating soon. Thighs and butt. The toughest to train. The hardest for me is the inner thigh. Makes me :mad:, but I will win!

[Country gal]

Lanecia- you go girl!!!! Looking good in that pic.

Good thread. I want a tight booty.

[carrie]

LaNecia, girl you look GREAT in that photo!

[MonaLisa]

LaNecia, girl you look GREAT in that photo!

Ain't she summin???? Um huh. :D

[LaNecia]

Wow, thank you ladies!! Carrie, coming from you, that's truly a compliment!!

Mo'....what can I say...You're MN1G! :lol: :kiss:

[thickness]

Lanecia...you look fabulous! Such an inspiration! :)

Great thread by the way.

[LaNecia]

Thank you Miss Thickness!! ;)

[good2uuuu]

Ok Lala. Finally a chance to ask some ? re Personal training. I think. My daughter is no longer distracted by her snack and legos...... So, how did you become interested in prersonal training and what is your background (educational)? Did you go to school for personal training or did you just use life experience and then become certified? I am trying to decide if I should go back to school and take up kinesiology or something like that, and them become certified. I already have a degree in Biology and am not sure if I want to persue another B.S. degree. On the other hand, even though I would just have to study and take a test to become certified, I want to have the best, knowledgewise, to offer clients.

Next, when the time comes for certification, which body would be best to go with first? Whose certification holds more weight? (out of ACE, etc.) Or is it a matter of personal preference?

OK. Nuff questions for now. I may need to take this to PMs....lol! Thanks for answering!

[caligirl90044]

@good2uuuu, You have a good routine going. My trainer has me doing something similar. I hate the walking lunges with a passion. I'm finding that fit ball to be my friend.

@LaNecia and Carrie you guys look great. I'm going to catch up.

[good2uuuu]

bumping!!!!!!!!!!..........

[Mariaat40]

OK. Nuff questions for now. I may need to take this to PMs....lol! Thanks for answering!

Please don't take it to PM's. I want to know more too.

[sprungonhairboards]

Please don't take it to PM's. I want to know more too.

Ditto!
I dont think anyone would mind.