tip of the month archive

TIP # 05

Here I am again with another 'Tip Of The Month' . . . and as usual . . . I'm late! (I swear, this is the only thing I ever get behind on.)

(That pause there was me asking God to forgive me for lying.)

Anyway, this month's tip(s) is specifically for the ladies, but you guys can benefit from these hints as well.

If you've been working out for a while, I'm sure you've come to the realization that one of the toughest areas of the female physique to get into shape is the area at the top of the back of the legs...just below the butt.

A tight pair of jeans can project the illusion that you've got a nice high, tight set of buns, but what happens when your backside isn't being held at bay with that heavy denim? Your butt drops 4 inches, that's what happens! Not a pretty sight.

Here are a few things you can do to speed up your progress in this area.

First, SQUEEZE! That's right. Just squeeze your buns whenever you think about it, (and you should think about it a LOT!), at work, at home, standing or sitting. What's great about this exercise is that you can do it even in a crowd and no one will ever know, (unless you wanna announce to everyone, "hey, I'm squeezing my butt cheeks together even now as we speak".)

Don't under estimate what a good ongoing 'non-apparatus squeezing program' can accomplish. It really beats the heck out of those silly little 'get on your knees like a dog and kick' exercises.

Secondly, you need to squeeze when you do your Squats and Leg Curls.

And third, we can take that last exercise a step further if you have access to a Lying Leg Curl machine.

I call this exercise Full Range Lying Leg Curls and they really target the area of the lower glutes and upper leg biceps, (or ham strings).

You start out doing the regular Leg Curl exercise, but when you get to the top of the movement you keep going . . . that is you continue the upward curling motion with your legs until your entire pelvis is OFF the bench. The only contact your body will have with the bench at this point will be from your lower chest to your belt line.

Go very light with this movement, and slowly work your way up in weight. You'll find that saggy butt will respond quite nicely.

Oh, and when you do this exercise, don't forget to SQUEEZE!

Until next time . . . train hard, but train smart!

Try this month's tip for 30 days. Then [ E-mail ] me and tell me about your progress.

- Poppa

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