Workouts For Weightloss - FREE
"Choose Your Weight Loss Exercises Now"

The "LA DIET PLAN" web site with many thanks to Bella Online now offers these exciting free workout routines and exercise programs for your use any time!

Top 4 Butt Exercises

Most women complain about 3 areas that need the most work including butt, abs, and triceps but the number one body part most women are disatisfied with is the butt. The following exercises will get you the best results so incorporate them into your routine at least once a week.

Dumbbell Squat
A majority of women avoid squats for two reasons, they hate the way the bar compresses their back, and squat racks are usually located in the testosterone zone which can be really intimidating. This is by far the best butt lifter around and you can do it with dumbbells instead of with a bar. Start by grabing two fairly heavy dumbbells and holding them next to your thighs. Stand up straight with feet hip width apart, maintain a slight arch in your lower back and your chest up, slowly bend your knees and push your butt back, lower your body so that your thighs are almost parallel with the floor. Push through your heels to raise back up to starting position. Do not allow your knees to go past your toes or your upper body to bend forward. Keep your heels on the floor. If you have difficulty doing this work on your calf flexibility.

Deadlift
This is very similar to the squat and works so many other muscles that you need to do it on a regular basis. Grab a 35-45 lb. bar and hold it slightly wider than hip width apart in front of your thighs. Stand with feet shoulder width apart. Maintain a slight arch in your lower back and your chest up, look towards the celing, slowly bend your knees and push your butt back lowering your body so your thighs are parallel with the floor. The bar will not scrape your knees if your are pushing your butt back far enough and keeping your upper body upright. Push through your heels to raise back up to starting position. Keep your back from hunching over when you raise back up to standing. If you have trouble with this work on strengthening your lower back and hamstrings.

Split Squat
Stand about 3-4 feet in front of a bench and place one foot up on bench behind you. The top of your foot should lay flat on the bench. Find your balance then slowly bend both knees and lower until your front leg is almost parallel with the floor. Make sure your knee is not going past your toe and that you're keeping your upper body upright (don't bend forward at the waist or hip).

Smith Machine Sumo Squat
Stand right under the bar and position it on your upper back. Unrack it then take two steps forward so your body is at an angle with the bar and stand with your legs a lot wider than shoulder width apart. Slowly bend your knees and push your butt back lowering your body so that your thighs are parallel with the floor. Explode back up to starting position.

Two Days A Week Strength Training Workout
Twenty Minute Full Body Workout
Thirty Minute lower Body Fat Routine
Five Minute Workout
Flat Tummy Eight Minute Program
Morning Workout Eight Minute
Balance Ball Workout
Live Long And Prosper Workout
Body Transformation Program


Bum Shaper Workout
Bum And Ab Workout
Cardio One Program
Cardio Two Program
Lean Thirty Minute Workout
Haloween Workout
Low Carb Workout
Quick Fix Routine
Tighten And Tone Workout
Killer Butt Top Five Workouts
Walking Program
Weight Loss Workout One
Weight Loss Workout Two

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