Exercise For Buttocks And Thighs That Only Takes 60 Seconds!

Getting firmer thighs is a serious problem for many of us, especially if you are a woman. Unfortunately, exercise types and routines practiced in most gyms or presented in most home workout programs don't solve the problem and can make it worse than it was. Doing endless repetitions will probably increase endurance but it does not do very much for strength and muscle tone. It may even lead to an overuse injury. Luckily, there's a comfortable solution that only takes 60 seconds a week or less.

Before I tell you the solution we will analyse why most exercise routines don't work when it comes to getting firm thighs. The problem is in only one element - resistance. These routines do not provide enough resistance to the thigh muscles to cause an adaptive response and get stronger. Stronger muscles means firmer muscles, simple as that. Performing countless repetitions of stair stepping, aerobics, running, biking or light weight training will almost never get you the desired results. The resistance just isn't high enough.

To make things even worse, all this exercise increases your appetite and you become ravenous. You end up eating more calories than you burn off. Did you know that it takes an hour of aerobic exercise to burn off 400 calories but it only takes couple of minutes to eat 400 calories?. Apparently, it's time to get off the treadmill and do something that works with an incredibly small investment of your time.

The solution lies in a little known exercise called the Goblet Squat. This exercise is an alteration of conventional bodyweight squats that you have probably been doing as a part of your workout routine or as a warmp up. The Goblet Squat gets it's name because you hold a dumbbell in front of your chest as if you're holding a goblet of water and trying not to spill it. It's much more effective than conventional squats because the added weight enables you to stimulate your thigh muscles with far less repetitions. It saves you a lot of time as well as tear and wear on your knees. And there's a little bonus as well - your butt and abs get a great workout also!

Here's how to do this great exercise:

1 - Stand up straight with your legs slightly wider than shoulder width apart and toes pointed slightly outward.

2 - Hold a dumbbell up high on your chest by grasping one end between both hands. Visualize it as a large goblet of water.

3 - Descend to a 2 second count until your butt is 12 inches off the floor and your elbows touch the inside of your thighs. Hold your chest high and stay as upright as possible.

4 - Without bouncing at the bottom of the movement, smoothly to rise to a 2 second count.

5 - Repeat for up to 15 reps. When you can do 15 continuous reps increase the weight of the dumbbell to make the exercise harder. You may only be able to do 12 reps with the new weight but stay with it over the next few workouts until you hit 15. You can work up to higher reps if you like but 15 seems to give the best results.

And there you go. Only 60 seconds out of your week and you will notice better results than spending hours on exercise with other techniques. You probably think that this is nowhere enough work to get desired results but many studies have shown several things about strength building:

1 - A set lasting 60 - 90 seconds is ideal if the resistance is high enough to cause muscle fatigue.

2 - One set of an exercise is as effective as 3 sets.

3 - One workout per week is as effective as 3 workouts per week.

Why do more work if you don't have to? At the very least this simple routine to tone thighs and buttocks will give you more time and energy to things you enjoy...and give your more confidence in that swimming suit!

By: Dinko Fabricni

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If you look at the mirror and think that your butt is getting a little bit out of shape than you should visit Exercise for Buttocks to start getting your butt back into shape.