15-Minutes to a Better Booty Workout!!

Extracted from Yahoo: The 15-Minutes to a Better Booty Workout!!

Donkey lifts
Works: Butt, thighs, abs
Start on all fours, then lower forearms onto floor with elbows aligned under shoulders and knees under hips. Place a small rolled-up towel behind left knee. Lift both knees, coming up onto balls of feet. Lift left foot off floor, bringing knee toward chest. Push left heel toward ceiling, knee bent, as shown. Hold one count and lower, keeping both knees off floor. Do 10 reps; on the final rep, do 20 small pulses with heel pushing up. Switch sides and repeat.

Knee-ins
Works: Butt, obliques
A. Lie on right side with right elbow under shoulder, as shown, knees bent 90 degrees in front of body with legs stacked. Place left hand behind head and left elbow out to side. Draw left knee toward chest, bringing left elbow toward knee.
B. Extend left leg behind you, as shown, pointing toes and squeezing glutes. Do 15 reps; switch sides and repeat. 

Plié squats
Works: Butt, thighs, calves, shoulders
Stand in front of a sturdy chair or counter, feet about shoulder-distance apart with toes turned out. Place left arm on back of chair or counter and raise right arm above shoulder, keeping elbow close to ear. Rise up onto balls of both feet, keeping knees slightly bent. Bend knees about 90 degrees or as much as you can without letting knees go past toes. Straighten legs and repeat without lowering heels. Do 10 reps; switch sides and repeat. 

Total booty blasts
Works: Butt, thighs
A. Stand tall with feet slightly wider than shoulder-distance apart, toes turned out, and hands on hips. Bend knees, keeping kneecaps aligned between first and third toes.
B. Lower hands to floor while crossing right leg behind you, tapping toes on floor. Return to start, knees bent. Do 10 to 15 reps; switch sides and repeat. 

Butt sculptor
Works: Butt, thighs, back
Stand a few feet behind a sturdy chair or low counter, with legs externally rotated (turn thighs outward). Lean forward, placing forearms on back of chair or counter, arms crossed; rest head on top of arms. Keep back straight and both legs slightly bent. Lift left leg, knee bent 90 degrees, to left side at about hip-height, as shown; straighten left leg as you press through the heel. Bend knee and lower leg back to center. Do 10 to 15 reps; switch sides and repeat. 

Yoga booty
Works: Butt, thighs, core, arms, shoulders
A. Stand with feet hip-distance apart, arms at sides with palms facing in. Step left foot back into a lunge, bending both knees 90 degrees; keep right knee aligned over right ankle and left knee directly under hip.
B. Straighten right knee while reaching left leg behind you, as shown; at the same time, bring arms overhead, stretching past ears. Hold for one count, squeezing glutes; lower back to lunge. Do 10 to 15 reps; switch legs and repeat.

STRONG is the new skinny....

i wish for abs like hers!!

I WANT TO HAVE FIRM & BOUNCY BUTT!!

Quoted from Nike Running Singapore:-

"The “Heel-to-Butt” drill will kick your butt—literally. Do this drill to build power and improve running posture. As you jog forward, exaggerate your back leg's kick so your heel touches your butt. The knee of the bent leg should point to the ground. Move quickly and relax your quads to optimize range of motion."

REMINDER for MYSELF - 3 MAJOR Tips for Rapid Weight Loss

Extracted from Yahoo on 22 April 2012 to serve a REMINDER to myself!! 
http://sg.news.yahoo.com/blogs/fit-to-post-health/3-tips-rapid-weight-loss-022739017.html

GOAL for 2012: become 50kg by end of the year!! JIAYOU!! ><

1. Eat breakfast
Breakfast is the most essential meal of the day. It fills your stomach after a long night of sleep. Eating breakfast will make you more alert and energetic at the start of the day.
Skipping breakfast will result in unexpected and, at times, uncontrollable hunger later in the day. This hunger may then lead you to unwanted snacking. Furthermore, skipping breakfast might make you eat more than usual during lunch to satisfy the hunger. This could increase your overall calorie intake.
Research has shown that if you eat breakfast every morning, you are more likely to maintain a normal weight. It is important to start off your day with a healthy breakfast to fill your stomach and prevent unexpected snacking later in the day.
A healthy breakfast should include all three main nutrients — carbohydrates, protein, and fat. The carbohydrates will give you instant energy and the fiber (which is a type of carbohydrate) will help keep you full longer. Protein and fat also prolong your satiety to minimize your hunger as the day goes on.

2. Exercise regularly
Research has shown that even 30 minutes of daily exercise can provide numerous health benefits in addition to aiding in weight loss and maintaining a healthy, desired weight.
Unfortunately, we often feel like we do not have the time for exercising. We are either too tired after work or cannot squeeze any free time from the endless piles of school assignments.
Even with a packed schedule, we can make little changes in our activities to incorporate a bit of exercise into our daily lives. For example, instead of taking the lift or the escalator, go for the stairs. If your office or your school is a stone's throw away from the MRT station or the bus stop, skip the public transport and walk to your destination.
At regular intervals, take a rest from your work. You can do some stretching exercises at your desk or take a walk outside your office or classroom. These little changes in your life will contribute significantly to your weight loss over time.
If you have a bit more time on your hands, you can sign up for an activity at the nearest community center, which have all kinds of classes available such as aerobics, swimming, and kickboxing. Having to pay for these classes will actually motivate you to attend them. This will then give you a good reason to allocate some time for regular exercise.
Of course, do keep in mind that regular exercise should be accompanied by a healthy diet.

3. Avoid deprivation diets
When we want to lose weight fast, we might think that not eating is the key. For example, a person who wants to lose five kilograms rapidly might eat as little as a carrot stick per day until the goal is achieved.
However, a deprivation diet only has a short term effect on weight loss. Your metabolism rate actually slows down when you consume so few calories per day. Additionally, losing weight so quickly and depriving yourself of a healthy diet can easily backfire, causing you to gain back the weight very quickly.
In addition to causing you to be hungry all day and night, deprivation diets usually do not provide the nutrients that the body needs to carry out its daily functions. Your body needs nutrients to keep up your metabolism, give you energy for physical activity, and to carry out general functions. Without these essential nutrients, your body will start to shut down, and weight loss may become very difficult. Therefore, it is important for you to eat regular meals and keep to a balanced diet.
As you go forward with your weight loss, remember that it is crucial to choose a healthy weight loss method, which is more likely to ensure that pounds are lost not only rapidly, but also permanently.
Eating breakfast, exercising regularly and avoiding deprivation diets can all help you lose weight rapidly.  With these tips in mind and an optimistic mindset, you are a step closer to achieving your goal.