Kim Kardashian shows off her hard earned butt! I'm assuming it's hard earned but she could have had a Brazilian butt lift for all I know...
THE SQUAT
Form Pointers: Stand with feet shoulder-width apart. Slowly lower
your body as though you are 'sitting' in a chair until your thighs are parallel with
the ground. Keeping the weight in your heels, push yourself up
slowly until you're back where you started. Key points: don't allow
your knees to extend over your toes and keep your torso tight and erect.
Do this exercise 1 or 2 times per week, 2-3 sets of 12 to 16 reps with medium
to heavy weight.
THE LUNGE
Form Pointers: Stand with feet together holding a medium to heavy weight.
Slowly lower your body into a lunge position, keeping the front knee and back knee at
90 degree angles. Keeping the weight in your heels, push back up
(slowly!) to starting position. Remember to never lock your
knees at the top and never let your knee bend past your toes. Keep
torso tight and upright (i.e., don't hunch!)
Do this exercise 1 or 2 times per week, 2-3 sets of 12 to 16 reps with light
to medium weight.
THE PILE SQUAT
Form Pointers: Stand with feet wider than shoulder-width apart, toes out
at a comfortable angle using no weight or medium weight. Bend your knees and lower your
body towards the floor, keeping your knees in line with your toes and squeezing through
the heels of your feet as you push back up. Remember, don't lock your
knees at the top of the movement and keep your abs and back tight and straight.
Do this exercise 1 or 2 times per week, 2-3 sets of 12 to 16 reps with medium
to heavy weight.
THE DEADLIFT
Form Pointers: Stand with feet wide or together. Keeping back straight
the entire time, tip forward from the hips and lower your torso until the
bar reaches mid-shin. Squeezing your butt and hamstrings, raise your
torso until the bar stops at mid-thigh. Keep the bar close to your legs
through the entire movement and always keep your shoulders back.
**Deadlifts are very hard to master, so keep at it and you'll see great
results. This exercise is also great for the lower back.
Do this exercise 1 or 2 times per week, 2-3 sets of 12 to 16 reps with medium
to heavy weight.
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