Buns of Steel – The Workouts

The Buns of Steel exercises were first presented by Greg Smithey. Being a fitness trainer, he understood the importance of these workouts and ever since then, thousands of individuals from around the globe have followed him. In fact, these workouts are available in form of a DVDs wherein a series of these exercises have been recorded by Greg Smithey. This form of exercise basically involves workouts that tone up the butt, hips, and the thighs. Ideally, you will be required to perform 3 to 4 sets of these exercises twice or 4 times a week.

It is important to keep in mind that if the exercises and the steps are performed in an appropriate manner, the results are even more effective. Not only that any wrong sequence or faulty posture in the workout regime can adversely affect the body.

 

Buns of Steel

 

Under such circumstances, you will not be able to derive the optimum benefit from the Buns of Steel exercises. In fact, this holds true not just for this series of exercises but also for any other form of exercise you perform.

More about these workouts have been mentioned in the paragraphs that follow. Check them out. The following types of exercises are included in the Buns of Steel workout regime.

  • Squats – Squats have been found to be very effective in this series of exercises. In this form of exercise, you will be required to stand with feet hip wide apart simultaneously keeping your hands by the side. Hips have to be pushed backwards with bended knees. Most importantly, you will have to squat till the thighs are parallel to the floor.
  • Fire Hydrants – This targets the butt and you don’t have to use the knee joints. You will be required to kneel down on all 4. The shoulders have to be directly over hands and hips have to be over the knees. Neck should be long and lower back should be neutral. The exact sequence of the steps of fire hydrants can be followed best when seen on the DVDs.
  • Lunges – This form of exercise involves the legs but targets the butt. You can perform this exercise with or without weights. Lunges make your butt work really hard. And ideally, the range of movement is enhanced at the hip area. It works better if you perform the exercise on a low step.

Aside from the above form of exercises, the others in the series include the following-

  • Side lying leg lifts
  • Rover’s Revenge
  • Lying hip lifts

 

Essential aspects of Buns of Steel

This form of workout is more than 2 decades old. Over the years, the individual forms of exercises in the workout series have evolved for the better. Sports experts and fitness experts have time and again analyzed the benefits and risks involved in any exercise and recommended the same to the world. However, it has to be kept in mind that there are also exercises that have been around for more than 2 decades and these very exercises have worked wonders for many individuals.

 

Image credit: fitnessgoals.com

 

The Best Sports for Working Your Whole Body

Those who view the gym as their second home will often split their workouts into various categories, focusing on different areas each day, from toned tums to legs, arms, cardio, and overall stamina.

Lots of people love to plan and plot the perfect regime, but for some it’s an unnecessarily tedious task that you could really do without. If you’re not a fitness aficionada, and have no intention of becoming one, sports that work your whole body can be a better option than a comprehensive workout regime.

Luckily, there are lots to choose from, and all will tone, increase your fitness, and build your stamina without requiring an encyclopaedic knowledge of working out. If they sound perfect for you, then here are a few fun pursuits for you to pick from…

1: Rowing

Feb Rowing Camp
Image credit: Steve Burt – https://flic.kr/p/4t63wz

Rowers are known for their broad shoulders and muscled arms, but rowing increases much more than your upper body strength. Its continuous movement is perfect for encouraging you to bend and stretch, and will actually work out all parts of your body, from your legs to your shoulder, back, and abdomen. Even better, it will help you to escape the tedium of the gym, and give you the chance to enjoy fresh air and beautiful waterscapes. For those who prefer team sports, most cities will have a rowing club for you to join, and the friendships you’ll build can really help to motivate your newfound passion.

2: Horse Riding

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Image credit: Stefan Schmitz – https://flic.kr/p/nsdtiE

There is a common misconception around horse riding as a sport. It’s all too easy to watch equestrians in motion and assume that they simply sit there, but this is because the aim of the game is to make it look entirely effortless. In fact,horse riding can actually help to burn around 400 calories an hour. It’s particularly useful for improving body awareness, as it not only works the core muscles that stabilise your torso, but also requires an impressive level of coordination and stability. This is great news for your postural strength, and your inner thighs and pelvic muscles are also guaranteed to get a fantastic workout whenever you spend some time in the saddle.

3: Skateboarding

Skateboarding
Image credit: Nan Palmero – https://flic.kr/p/j3JD8b

Skateboarding is often perceived as more of a cultural phenomenon than a sport, but it actually offers a wonderful full body workout. Due to the level of flexibility required to skate, it can really help to loosen up your muscles and encourage freedom of movement. Your body must be able to adapt to constant shifts in the position of your feet and legs, as well as a reliance on your arms for balance, and all of this does wonders for toning muscles and improving physical endurance. What’s more, it’s been shown to burn between 150 and 500 calories an hour, which is good news for those with a little extra weight to lose.

If you’re searching for a new sport, could one of these fitness pursuits prove to be the perfect new hobby for you?

Five Questions To Help You Choose The Right Workout Plan

One of the biggest issues that women have to deal with is body image. Unfortunately for women, our bodies have to be in perfect shape. Getting to that point is not easy, and it takes a lot of hard work. But, before you can even start, you need to pick the right workout plan for your needs. Workout plans are incredibly varied and wide-ranging. That means they need a lot of thought before you make a decision. If you choose poorly, you could spend weeks of time and effort for no reward.

It isn’t all doom and gloom, however. If you are serious about getting your body into shape, ask yourself these five questions.

 

What Are Your Goals?

What do you want out of your training? The answer to that question will define what workout you choose. If you want to tone up and lose weight, you need a low-intensity exercise program that burns fat. But, if you are looking to bulk up you need a high-intensity weights program. Just remember, if you are not going to run a marathon, you don’t need to train for a marathon.

 

Are You Training Your Muscles Or Your Entire Body?

Nowadays, it is the ‘in thing’ to train your muscles. Whether you want to build body mass or improve your vital organs like your heart, the right workout will get it done. However, you might want to consider your whole body like your joints, breathing, and circulation. If you want to achieve longer lasting goals, you have to think about the long-term fitness regimes.

 

Can You Separate Your Fitness Goals From Your Weight Loss Goals?

Fitness and weight loss are different, so you should teach them as such. If you don’t, you won’t see any improvements and you will quit before you have given it time to work. So, if you want to lose weight you need to check out eight to ten-week workout programs like Rushfit. A review of Rushfit workout will show you exactly how to lose weight in a quick timeframe if that is what you want. However, when it comes to your fitness that won’t work, so you will need to find another alternative.

 

Does Your Training Schedule Fit Your Life Schedule?

If it doesn’t, you are going to have big problems. They might not be life-changing problems, but they are problems that will stop you from obtaining the perfect body. When you are considering workouts, make sure it is not too much of a hassle in your life. If you have a family and kids, there is not enough time in the day to work out for hours.

 

Does Your Training Program Carryover?

The best workouts carry over into your daily life and continue long after the workout has finished. For example, if you choose a cardio program and you do a lot of walking around, that is a crossover.

 

If you ask yourself these five questions, you will find the perfect workout program with no problem at all.

 

Image source: http://www.public-domain-image.com/free-images/sport/fitness-and-jogging/cycling-working-out-in-gym

The Benefits of Using an Elliptical Over a Treadmill

Treadmills and elliptical machines are two of the most popular pieces of workout equipment in the whole gym. They are both good tools for getting an excellent aerobic workout indoors. Treadmills have been around a lot longer than ellipticals, and both have pros and cons. Let’s compare the two, so you can see why I prefer using an elliptical over a treadmill:

elliptical
Photo by Elliot Cable 0n Flicker

 

When you compare these two machines, you can’t help notice that a model like this compact elliptical machine offers an impact free workout. If someone has joint problems or pain when running, an elliptical machine offers no impact with the ground, making it much more comfortable for them while still offering an intense cardio workout.

 

If you’re training for some kind of marathon or race, then using a high quality treadmill is probably the best thing for you. Having said that, the elliptical always offers an excellent cardio workout with maximum efficiency. You get an all over body workout with an elliptical, as the arms allow you to move your entire body while working out, whereas the treadmill focuses more on the lower half of your body. You can pretty much burn the same amount of calories with an elliptical, but exert much less pressure on your joints!

 

The elliptical also has a lot of features, which is great for someone who gets bored easily. Treadmills have features like incline, but ellipticals often have the most features for you to take advantage of when looking for a great, challenging workout. You could program the elliptical to stimulate climbing a mountain, or perhaps a hill climb. One major difference is that you can even go backwards on the elliptical, something you can’t do at all on the treadmill. This focuses on your legs in a totally different way and gives you a great workout!

 

So, in conclusion:

 

  • Using an elliptical machine can be much less stressful on your knees, hips, and back than running on a treadmill.
  • Elliptical machines have moving upper body handles or poles, similar to ski poles. These let you exercise all over your body for a great workout.
  • You can pedal an elliptical in reverse, working your hamstring muscles harder than in forward motion.

 

Using one of these machines is considered to be low impact, and a great alternative to jogging and running. If you’re using it properly, it shouldn’t cause you any knee pain. If you’ve decided to use the elliptical machine, then you should remember to keep a good posture, with your shoulders back, head up, and your stomach muscles tight. Look straight on and avoid looking at your feet. Don’t lean on the handles too much, and allow your lower body to support the weight.

 

As cardio is a necessary part of any exercise routine, it’s important you work out what’s best for you. If you’re training for a race of some kind, then a treadmill can probably help you better. However, an elliptical offers much more variety and health benefits!