Picking up the bottom of the bottom?

C

cinza

Active Member
Are there specific exercises for different parts of the backside?
Let's say moves that pick up the Bottom of the Bottom
VS moves that build the the Topside up ?
i know rotation of leg in hip socket works on the medius that works on the sides.......
i know hamstring work will make definition between the buttucks and legs...
BUT
What i really want to know is if there are specific moves to turn that little "V" of a sag at the bottom of my bottom into a nice "w" so it looks like an upside down heart!
(this is embarassing ?...blush :)
 
Hi Cinza!

I have heard that "step-ups" and "step-downs" on a box are great for lifting the rear!:7 I occasionally will do 2 sets of 16 on each leg. Now, if I can only stay committed to doing it FAITHFULLY, I could let you know if it works! ;-) Maybe, I need to put that back into my rotation this next week. Just an idea. Let's give it a try & see!

Your-Friend-In-Fitness, DebbieH :)

"If You Get The Chance To Sit It Out Or Dance...I Hope You DANCE!!"
 
RE: Hi Cinza!

I love those step ups!
i dont have a box.. i do them on a chair ..
i will add them to my workout 3 days a week.

If we think of it, lets compare notes in several weeks.

thanks
cinza
I love this board! finally a place to talk with nice people who answer!
 
Alright!

You're on!! "Bottoms-Up" to you! :7

Your-Friend-In-Fitness, DebbieH :)

"If You Get The Chance To Sit It Out Or Dance...I Hope You DANCE!!"
 
RE: Alright!

[font size="1" color="#FF0000"]LAST EDITED ON Apr-27-01 AT 11:23AM (Est)[/font][p][font size="1" color="#FF0000"]LAST EDITED ON Apr-27-01 AT 09:41 AM (Est)[/font]

ok.. lets dance!



i will start adding the step ups faithfully... two days or 3 a week...??
what do you think?
weights?


how many step ups and downs do you do and how often do you do them...
it might be scientific to make a plan to see if we can seperate the step up contribution to what we are already doing.

lets make a Date to compare notes on what we see!

upwardly mobile!!
cinza

dance as if no one is watching!
 
Hey Cinza!

I try to devote 3X/week to strength work. Do you want to shoot for 3X/week? How about with 10 pound weights? We can do 2 sets of 16 step-ups and 2 sets of 16 step-downs on each leg. (Total of 32 step-ups & 32 step-downs) Now, mind you, that is while I am gasping for air!:-tired We can eventually add 3 sets, but you really need to be careful with this move especially if you are prone to knee problems. You want to start out with two and then we can increase to three later? Also, let's give it a month to see what happens. Sooooo, that means May 27th. will be the "report back" day? How does all this sound? Let me know if you have any suggestions or would like to change it at all. I will start mine tomorrow. This was good timing. I just returned from the mall looking at myself in those horrid mirrors!! :-wow Anyone else want to join us???

Your-Friend-In-Fitness, DebbieH :)

"If You Get The Chance To Sit It Out Or Dance...I Hope You DANCE!!"
 
RE: Hey Cinza!

[font size="1" color="#FF0000"]LAST EDITED ON Apr-27-01 AT 06:01PM (Est)[/font][p][font size="1" color="#FF0000"]LAST EDITED ON Apr-27-01 AT 05:51 PM (Est)[/font]

[font size="1" color="#FF0000"]LAST EDITED ON Apr-27-01 AT 05:39 PM (Est)[/font]

[font size="1" color="#FF0000"]LAST EDITED ON Apr-27-01 AT 05:35 PM (Est)[/font]

OK Debbie!

lets confirm details ..

10 lbs in each hand .. right?

Using a high step, or box or chair around 14 inches?

and please tell me how you do your " step up" and "step down"
So we make sure we are doing the same thing in the same order.

(I do the step up as they show it on the "Firm" Fanny lifter page:
http://firmbelievers.com/tallbox.html .....

right foot on bench..left foot poised on floor.. use right leg to pull weight up to step ... touch step with left foot and bring it down... repeating on the same leg.)


two sets of 16 on each leg..
Later 3 sets...
3 times a week.


If you want to check in on adding the third set in two weeks that might work .... I think (think) i will be ok .... but knees are a number 1 concern.. so i am with you on what ever you do.

But then on second thought... Maybe it is wisest if we each do our very best in reps and sets according to our initial strength and gains. ... tire the muscles wisely as is right for each our bodies....I know some days i am a wimp and some i can really do way more...


File a report on May 27th!
Now how would we take some before and after assessment to measure the progress..... ?


FUN!
Ok troops, Let's move it up!

[email protected]
 
RE: Alright!

Just a suggestion....take it or leave it.

I use Circuit Max as a second leg workout, and use a barbell and hand weights to do squats and lungs with no upper body work. At the end when she does the leg extentions, I substitute step-ups, so I get them in twice a week. You could also just do them at the end of a walk, or just anytime when you're warmed up. There's all sorts of ways to sneak them in.
 
Hey HB & Cinza!

HB~Thanks for the suggestion. Cinza~We could sub them in on any move that Cathe does in a tape like HB suggested just making sure we get them in 3X/week. Yes, I was thinking 10 pound weights in each hand. Trust me, that is a challenge! I will double check the link that you posted for form but it sounds like what I do from your description. I think I will measure the very top of my thighs and also the rear! YIKES!!! I would love to lean my thighs out. Let's wait to see how we feel after two weeks and if we both feel that we can add the 3rd. set safely, then we'll go 4 it! Okay? You're right, we need to do what is right for EACH of us~safe-wise. Well, I best get downstairs and get started. My thighs are not getting leaner sitting here! :7 Have a great weekend!

Your-Friend-In-Fitness, DebbieH :)

"If You Get The Chance To Sit It Out Or Dance...I Hope You DANCE!!"
 
RE: Hey HB & Cinza!

i am with you Debbie.. starting today...

did you say what hieght you are stepping up at?
I will measure that little crease between my tush and back of leg.


cinza
 
Whew!

I just finished! The whole BodyMax tape, plus my step-ups and downs! I did them AFTER the static lunges! Let's just say the HR monitor was working overtime! I am using a 14" stool. I also measured before, but my crease was BIG, not LITTLE! Hee-Hee!! Good Luck, Cinza.

Your-Friend-In-Fitness, DebbieH :)

"If You Get The Chance To Sit It Out Or Dance...I Hope You DANCE!!"
 
RE: Whew!

i just read your bio..

we might have alot in common..
my oldest son is 28......just got married and got his first job flying small commercial jets!! I guess thats grown up for real.
my youngest is 16 ..

i love to go to lunch after a workout like you do !
i just started getting videos but i have been going to the gym 5 days a week for 4 months. 3 strenght workouts a week... 3 pilates..... walk 3-5 miles any day that its not raining.

I could lose a few pounds to show the definition and maybe get rid of what ever that is under the tush that might not be muscle...(eeeeiii) ......

Would you want to make ONE dietary change while we do this step up .. As long as we are already checking in and have each other for support it might be easier than doing it alone.

.. i could say no to the fabulous bread they serve at that lunch after my workout.... (i only eat soup for lunch )

I could make sure i drink X number of ounces of iced water a day ......(that accumulates in burnt calories)

I could.... and this would be hard... cut out the sugar in my coffee...... Its the only sugar i add.....

by the way.. Is your tall step a household stool or something you bought or made? The firm has a nice step...but i think its too expensive since you can manage to step up on all sorts of other stuff...

I will make a 14 inch one today from my lumber stash. (i like to build things)
 
Sure!

I like the water idea! I was doing great with that for a whole year but just the last couple of months, I have back slid with it. Want to shoot for 64 oz?

My wonderful hubby made me 3 different size stools-6", 10" and 14". I had a friend that has the 14" Firm stool. My hubby cut a pattern off hers, bought some solid oak and made three different ones for me! Talk about a happy camper. It was like Christmas to me. I use the 14" one all the time. Sit & stands, upper body work, step ups and downs...I use the 10" stool for one-legged presses. I was using the 6" when I was doing some Firm tapes but that was over a year ago. Great talking to you. You should post your Bio. I love reading everyone's bio's. I need to update mine one of these days. It's a lil' outdated! Gotta go get my water bottle. C U around.

Your-Friend-In-Fitness, DebbieH :)
"If You Get The Chance To Sit It Out Or Dance...I Hope You DANCE!!"
 
RE: Sure!

64 ounces..thats a gallon......

okay..

is the bottom of your step made from two pieces of wood that have slots and fit together?

then is it screwed at four points on the top?

thats how I guess the firm step is made but i have never seen anything but a photo.
i liked the simple design.


cinza..
(my nick name after i start drinking 64 ounces of water will be "got to run")
 
RE: Sure!

Debbie ..
i just made my 14 inch box!!!

.....It would have been easy .. but i had to all the figuring and make all the mistakes for my first try.

I think i will make another step too.

How tall should a step be for doing cardio stuff?

Thanks...
 
Wow!!

I'm totally impressed! Give yourself a big ole pat on the back. You were right-the box has two legs that fit into slots (criss-crossed)and then the top piece was connected with 4 screws. My hubby rounded the edges and then I sanded them real smooth. GREAT JOB! When you ask about cardio stuff, do you mean the Firm? If so, I used my 6" box for it a long time ago. I think there was times that a 4" might have been safer?? To be honest, I never got much into their cardio so you might want to get someone else's opinion. If you are talking about Cathe step tapes, I use anywhere from 6"-8" depending on the day. I have a long step to be able to do jax and to travel across it. I used to think I had to use 8" to be an AMAZON, but have learned that I actually work harder on a 6" because of the "no-fear" of tripping. Let me know how your step works out. Aren't you excited with a new toy? Just in time for the new vids too!!:7

Your-Friend-In-Fitness, DebbieH :)

"If You Get The Chance To Sit It Out Or Dance...I Hope You DANCE!!"
 
RE: Wow!!

[font size="1" color="#FF0000"]LAST EDITED ON Apr-29-01 AT 03:06PM (Est)[/font][p]I am proud!! it works really well also.

i was so busy yesterday i did not drink water...... went out to dinner and downed glass after glass of ice water...... I was so full that i barely ate anything else!!

i have been manic with working the legs this week..i did tons of step ups after you and i got talking about them
..... my hips are burning..
i hope i can do my first official step up challenge today without feeling i am more likey to be doing harm than good!
Its a real nuisance to be driven to do more than is good for me.
If some is good...its hard not to believe more is better.


Hey! i found something great at the gym... rubber tubing in a circle with padded velcro ankle sraps so you can attach the tubing to your ankles without it slipping off.... you can do fabulous leg stuff anywhere with these on.. great for tush and good for sides..
and good for front of legs..
Love em... will make some of these padded straps


drinking water today!
ps.Debbie... I put a bio up.
 
RE: Hi Cinza!

Hi Debbie & Cinza,

Hope I'm doing this right, I have very little experience on these forums! Debbie, thank you for inviting me to join you guys on your stepup challenge - I love stepups! This is a
great motivator for me to start back into it.

Cinza, your building talents awe me. I can't make anything - I can barely make my bed! I do not have a tall step but use a (sturdy) table of right height. However, I think I will order a tall step soon. Thank you for providing a link to the Firm you guys, I've not been able to find it.

So, is this right? 3x/week, 10 lb wt. in each hand, 2 sets of 16 up & 16 down each leg? I did that today, felt good.

It's so funny about the water because that has been my goal (again) this week as I had fallen off. It's a problem where I work to get to the bathroom, but c'est la vie!

Debbie, thank you for your kind words re: Diana, she picked up her baby (toy) yesterday & tried to play, so that was very encouraging.

As for general workout, I am starting in slow again with the Wedding tape cardio portion 5 days/week & the MIS for weight training. It's hard getting started, but feels good!

Thank you again for the great motivation - Cinza you are right, this is a great forum with GREAT people. So glad I found it! Ruth
 
RE: Hi Cinza!

[font size="1" color="#FF0000"]LAST EDITED ON Apr-29-01 AT 03:53PM (Est)[/font][p]Ruth! Glad you are joining us! I am new here also.

we did make an arrangement that 10lb in each hand or what ever was the right challenge for each of us individually..
My understanding is it isnt going to work if the challenge isnt on the edge of your ability.

so ... if 10 pounds will do you in on the 16 steps, thats fine..but if its too much or too little you probably should adjust the weight so you can just manage the steps.

i am amazed that i sometimes do twice the weight with my arms on some days than i do on others... Legs are always strong for me.. but muscles tone does change during the cycle.

building the step was very satisfying... I am sooo cheap!! i hate spending $ on what i can make!...Having the tools helps. If i had used scrap plywood it would have been totally free and even more gratifying but i bought some hard pressed board...so it cost $16.00....
ps. for anyone thinking about making a step, i think the pressed board was a bad choice...it seemd tough, but it crumbles a bit if you hit it with a hammer by mistake..
 
Did my first sets...

whoa...
just did my step ups....
it took 35 ups on each leg with 20 pounds total for two sets set to make me quit ....
i think my heart rate was definately near top of target ..

i wonder which is better..for this backside renovation:
more reps with 20s or less reps with heavier weights...?

i get so confuse reading these things and not being able to nail down the differences in style.

"They" say Body Pump with high reps and less weights really gets the definition fast...(i can see high heart rate and weights could be a good combo)

but then i hear its maximum intesity with the most weight that gets the results..


what do you think?
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top