1. Maximize a flight of stairs.

Take advantage of a flight of stairs by thinking about putting your weight in your heels as you ascend. This will engage your gluteal muscles more than just climbing alone. Walking up hills or on an inclined treadmill is also a great way to tone your glutes. Try shifting your weight to your heels as you walk and you’ll get a little more toning action.
2. Squats.

Squats are an excellent glute move, and if you’ve done my Project: YOU™ workouts, you may already know my squat mantra. To really target your glutes in a squat, make sure you put your weight on your heels, so much that you should be able to lift your toes off the floor. In our Project: YOU test group, I went around and put my fingers under people’s toes, asking that they not crush them, of course! Risky, I know, but it got the point across (and thankfully, I walked away with no bruises). By shifting your weight to your heels, not only will you challenge your glutes more (and hamstrings, or the back of your legs), you’ll also take pressure off your knees.
3. Squats 101.

Still having problems with achieving proper form in a squat? Practice with a chair. Start by sitting in the chair and then standing up. Repeat this a few times. Then, squat as if you’re going to sit back down, but instead of sitting down, just hover slightly above the chair and then come back up. Now, repeat the hover-squat a few times while keeping your weight on your heels as you really think about squeezing the muscles in your butt and your inner thighs.
4. Lunges.

This is another one of my favorite moves for working the glutes. Again, a slight shift in body weight during a lunge will help lift and tone the buttocks. So, when doing lunges, first make sure that you have enough distance between your front foot and your back foot so the front knee does not jut out over the front foot. In fact, the knee should be in line over the ankle when you are in the deepest part of the lunge. Then, put your weight on the heel of the front foot so that you’re really working those gluteal muscles. Remember, in order to get the glutes to fire, you need to go down deep enough in the lunge. As you approach a 90-degree bend in the knee, the glutes will start to contract and be used in the exercise. If you do not go down far enough, the exercise will stay in the quads or thighs, and you will not get the benefit of working your butt.
5. Add some imbalance.

Once you’ve mastered basic lunges or squats, challenge yourself by placing your front foot (for a lunge) or both feet (for a squat) on an unstable surface such as a pillow to add a little instability. This advanced move will call on other muscle fibers to fire and increase muscle toning while burning a few extra calories as well.

Try some of these great moves today and incorporate them every day for a well-lifted butt by summer.

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Spinach and Tomato Omelet

• 3 eggs (or 6 egg whites), slightly beaten
• 1/4 cup cooked spinach
• 6 pieces sun-dried tomatoes
• Nonstick spray
• Salt and pepper

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Recently, Jacqueline published two new E-books for sale on her site. They are Pregnancy Fitness Program and Busy Moms Fitness Program. Each E-book sells for $29.99, but three lucky winners will have a chance to win the E-book of their choice. Here is a summary of each E-book in more detail:

Baby Bump Pregnancy Fitness System

A comprehensive strength training program with seven different 10–15 minute routines that are trimester specific. Each routine includes foam rolling, warm up, strength routine focusing on balance/posture/function and core, cool down/pelvic floor and static stretches.

My review: This is certainly something that I wish I had during my two pregnancies. I did some prenatal yoga, but other than that, I felt kind of on my own in terms of pregnancy exercises. Numerous studies show how important it is to keep your body fit and healthy during pregnancy (unless you have limitations according to your doctor). Jacqueline has provided a comprehensive workout for expectant mothers. All of her exercises include easy to follow instructions and photos to help ensure correct form and posture.

Baby Bump Busy Mom Fitness Program

The Baby Bump Busy Mom program was built to focus initially on post-rehabilitative postural exercises, then regaining strength to care for your children, and naturally progressing to fat loss.

My Review: Jacqueline takes moms through those first post-pregnancy weeks to really focusing on getting that pre-pregnancy body back. The six-week program provides slow and steady pacing that is essential to proper progression and injury prevention. Similar to the Pregnancy workout, excellent step-by-step instructions and photos are provided. This is a great workout for travel as well. It’s super easy to just print a copy for your purse or suitcase and your workouts will always be on hand.

E-Book Example

In addition to these great E-books, Jacqueline has written some excellent mini-guides that are free when you sign up for her newsletter at Babybumpfitness.com

I highly recommend the Baby Bump E-books as well as Jacquiline’s web site and health and fitness advice. I subscribe to her newsletter myself and stop by for tips often. Even though my children are now 5 and 7, most of her tips are still relevant and helpful.

WIN FREE E-BOOKS! – To enter for a chance to win your choice of Baby Bump Pregnancy Fitness System or Baby Bump Busy Moms Fitness Program. Start off with the mandatory entry:

- Leave a comment about why one of these E-books would benefit you.

For extra entries, do one or more of the following and leave a comment that you have done so.

- Follow me and Baby Bump on Twitter.

- Become a Fan of my site on Facebook.

- Sign up for my free fitness Coaching.

- Blog about this review and giveaway.

Winners will be chosen at random using Random.org’s number generator. Contest ends March 20.

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No amount is too small to give! Really! Here’s a small list of what just a small donation of yours can do for orphans and vulnerable children around the world!

$1.00 – provides a nutritious breakfast to for 4 children in Tanzania.

$5.00 – Buys 5 pair of flip-flops so kids don’t have to walk barefoot in Malawi.

$10.00 – Can provide blankets & clothing to children in need!

$25.00 -Provides a single mattress for a boarding school student in Tanzania.

Know that 100% of your donation goes directly to GO Campaigns programs on the ground – which means that every dollar you give will help a child in need!

I’ve set my fundraising goal initially at $500, but I hope to raise even more.

DONATE VIA THIS LINK

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