Brazilian Butt Cardio Workout: Boost Your Butt With Cardio!

Cardio is often forgotten when it comes to toning and shaping the body. However, resistance training doesn’t have a monopoly on muscle building and toning. The right cardio workout will not only burn calories, but will build muscle too, especially the gluteal muscles! Why only work on shaping you butt with resistance training, if you can also target it with cardio? Combining a cardio and resistance training workout (check out the other half of the Brazilian Butt Workout) that targets your butt will ensure maximum results and fast!

To work your butt muscles, while you’re doing cardio, do the following:

RUNNING/ WALKING

If you want to burn calories, increase your cardiovascular endurance and tone your butt, add hills to your workout routine. Running/ walking on an incline targets the glutes and the hamstrings. Therefore, increase the incline if you’re using the treadmill or if you’re exercising outdoors go for hilly terrain. 

If you’re running/ walking outdoors you can also add some intervals during which you run/ walk sideways. This will work your butt from a different angle. Walking sideways really works your gluteus medius (side butt muscle) and other hip muscles, helping to shape your butt. Walking sideways also requires substantial coordination, which means your all your butt muscles have work incredibly hard to perform this unusual movement. If you’re working out on the treadmill try the butt-boosting treadmill workout below.

ELLIPTICAL MACHINE

Stick your butt out when you’re exercising on the elliptical machine and push down on your heel. This will target your butt, outer thigh and hamstring muscles and lessen the work done by the front of thighs (quadriceps). Also, ramp up the resistance and stick to pedalling forwards (read more about how to use the elliptical to work different areas of your body). This will fire up the glute muscles. Try the butt-shaping elliptical workout below.

BIKE

The recumbent bike will do little to work your glutes. Instead head for an upright bike at the gym or cycle outdoors. Ramp up the incline on the stationary bike or choose a hilly terrain if your cycling outdoors. This will target your glutes and hamstrings.

STAIRMASTER

Position yourself so that you’re leaning forward a little, bending from the waist. Also, take big steps and if you exercise handsfree. If you don’t hold onto the handlebars, it will work your glute muscles harder as they have to also work to stabilize you.

BEFORE YOU START

RPE (rate of perceived exertion), is a scale that allows you to gauge how hard you’re exercising based on a scale of 1 to 10, with 1 being little effort and 10 being maximum effort.

Make sure that you are fit enough to do this workout and if you have any pre-existing medical conditions clear it with your doctor.HIIT style workouts are incredibly effective, but intense! If you find it too challenging (e.g. especially towards the end) just adapt it and improve as you go along. Aim to do the workout 2 – 3 times a week on non-consecutive days. 

BUTT-BOOSTING TREADMILL WORKOUT

The following treadmill workout is challenging. It is an HIIT (high intensity interval training) type workout, and essentially combines strength work with cardiovascular exercise. In other words, you’ll be working your butt muscles, burning calories and boosting your metabolism. 

During the intense phases of the workout, bend your knees a little, dig your heels into the treadmill and squeeze your butt to really work those glutes.

Beginners can start with a speed of about 3.5 MPH, while more advanced exercisers can go at a speed of up to 5 MPH. Basically, you want to go at a speed that allows you to work at the target RPE. Check out the RPE scale here. As you get more fit, increase your speed and/ or  increase the incline.

BUTT-TONING ELLIPTICAL WORKOUT

This elliptical workout is also a HIIT type workout. During the recovery phase go at a pace that allows you to catch your breath and recover. During the work phase increase your pace, push down with your heels. For more about the elliptical machine and how to get the most out of it click here. The settings on elliptical machines vary, some have a maximum of 10, some 15 or more. The workout below is based on an elliptical with a maximum resistance of 10, so it’s quite hard! If the elliptical you’re using has different settings, just adapt the workout. Basically, you want to work towards the top end of the resistance scale during the work intervals and lower the resistance during the recovery phase.

http://www.superskinnyme.com/butt-sculpting-cardio-workout.html

4 Ways to Get Rid of Butt Acne

Active women are especially prone to buttne. Find out why—and how to say goodbye to the bumps.

BY KRISTINA BORNHOLTZ

Ever run your hand across your back side only to find that the skin is sporting some pimples? You're so not alone. Debra Jaliman, a New York City-based dermatologist, explains exactly what these little bumps are: folliculitis. "The bumps are formed by dead skin cells and bacteria in the hair follicles." Well, that's gross. And unfortunately, women who work out are particularly prone to buttne (read on to find out why). There is some good news, though: Jaliman shared four ways that you can get rid of—and prevent—the dreaded pimples.

1. Use a Benzoyl Peroxide Body Wash

To eradicate bumps, Jaliman recommends using a body wash with benzoyl peroxide. While the ingredient is normally used as a spot treatment for zits, Jaliman says that it's a must for getting rid of folliculitis since it dries up and sloughs off the dead skin clogging the follicle. Try PanOxyl Benzoyl Peroxide Acne Creamy Wash ($11.99, walgreens.com).

2. Unclog Pores with Salicylic Acid Pads

Working toward a bump-free butt? Prevent future developments by unclogging pores a few times a week with a pad spiked with salicylic acid, says Jaliman. Again, what works on zits will work on these infected follicles—though they may not be painful the way zits are, they still require similar cleansing regimens. Try Neutrogena Rapid Clear Daily Treatment Pads ($6.99, drugstore.com).

3. Use a Lotion with Lactic Acid

While you may think that slathering on a moisturizing body lotion would be counterintuitive, it’s not. The lactic acid in certain lotions gently exfoliates off dead skin cells, which Jaliman says will help you get rid of those pesky bumps. Try AmLactin Moisturizing Body Lotion ($16.99, walgreens.com).

4. Always Shower After a Sweat Session

All right, 'fess up—do you sometimes sit around in your workout clothes after you've been hitting it hard in the gym? Jaliman says this bad habit can lead to butt bumps. "It's best to shower right after a workout so you don't sit around in clothing you've been sweating in that's filled with bacteria," she says. She recommends using a loofah, puff, or sonic cleansing brush like the Clarisonic Plus Face & Body Sonic Cleansing Brush ($180, clarisonic.com) to remove any sweat, bacteria, or dead skin cells that may be sitting on the surface.

http://www.womenshealthmag.com/beauty/4WaystoGetRidofButtAcne

34 Best Butt Exercises

By Brenda Turner

https://www.youtube.com/watch?feature=player_embedded&v=5YvtA9MxD78

One viewer commented on the video saying:

" OMG this is everything I've been looking for! my number on goal is a big strong boooootay and this is incredible"

PEACHES SOLD AS SEXY BUTTS

Definitely one way to get young boys to eat their fruit. These delectable peach bums are being sold in China for the upcoming romantical Qixi Festival. Think of it as a goofy novelty gift to get the word out. A box of nine peaches in sheer panties cost around $80 or 498 yuan. Not cheap, but funny as hell.

According to few websites online, local vendors in China are stealing the sheer panty idea and are putting tiny underwear on their peaches. A Nanjing fruit vender has applied for a “panty peach patent” (yep, I just typed that) and is “filing for infringement with the intellectual property bureau.”

I’ll keep you updated on the peach panty war in China as more news comes out.

http://dangerousminds.net/comments/peaches_sold_as_sexy_butts

A Big Butt Is A Healthy Butt: Women With Big Butts Are Smarter And Healthier

BY SEAN LEVINSON

Scientists from the University of Oxford have discovered that women with larger than average butts are not only increasingly intelligent but also very resistant to chronic illnesses.

According to ABC News, the results found that women with bigger backsides tend to have lower levels of cholesterol and are more likely to produce hormones to metabolize sugar. Therefore, women with big butts are less likely to have diabetes or heart problems.

And having a big butt requires an excess of Omega 3 fats, which have been proven to catalyze brain development. The researchers also found that the children born to women with wider hips are intellectually superior to the children of slimmer, less curvy mothers.

Eyeonthenut reports that the team analyzed data from 16,000 women.

From ABC News:

“Professor Konstantinos Manolopoulos, who leads the team at the University of Oxford, says that women with more fat on the buttocks have lower levels of cholesterol and glucose.”

Having a big butt also favors leptin levels in the female body, which is a hormone responsible for regulating the weight, and the dinopectina, a hormone with anti-inflammatory, vascular-protective and anti-diabetic attributes.

The adipose tissue of the buttocks traps harmful fatty particles and prevents cardiovascular disease.

Eyeonthenut also cites similar studies conducted by universities in California and Pittsburgh not too long ago that discovered that women with bigger butts, wide hips and smaller waists may even live longer as well.

*This study did not include fake butts. 

We already know girls with big butts are smarter and healthier, but they also have some things only they will understand.

http://elitedaily.com/news/world/big-butt-healthy-butt-study-says-women-big-butts-healthier/