6 Weeks to a Better Butt :

I’ve designed a simple and effective six-week plan to steer you toward a smaller, tighter butt.

WEEK 1
1. Walking Lunges -- Stand with your feet hip-width apart, grasp a pair of dumbbells or cans with your arms straight at your sides, palms facing your body. Take a long step forward and lower your body so your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a long step forward with your other foot. Walk-lunge 15 steps and then turn around and return to the start (one set). You should contract your glutes on the lowering of each movement. Perform two sets on two alternate days per week. 2. Power Walking -- Power Walk for 30 minutes. A good speed is generally between 3.5 and 4.0 mph on a treadmill. You’re walking briskly, but you should still be able to hold a conversation. Walk for 30 minutes four days per week.

3. Eat breakfast every morning. This will help to regulate blood sugar and prevent binge eating .

WEEK 2
1. Walking Lunges -- Same as week 1.

2. Extension Step Ups -- Grasp a pair of dumbbells or cans by your sides with palms facing the side of the body. Stand behind a 6- to 12-inch high step or bench and keep your arms straight. Step onto the middle of the step with your right foot and then lift your left knee high (to hip height). Step down with your left foot, and then repeat on the right side. Perform one set of 15 steps on each leg -- two alternate days of the week.

3. Power Walking -- Increase the time to 37 minutes and keep the days the same

4. Assess your pantry/refrigerator -- Eliminate foods that you tend to binge on.

WEEK 3
1. Walking Lunges -- Three sets on two alternate days per week.

2. Extension Step Ups -- Increase to two sets on two alternate days per week.

3. Power Walking -- Add a fifth walking day and keep the time the same (37 minutes).

4. Water -- Consume 64 or more ounces per day.

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