When the Dukes of Hazzard movie hit the big screen, many women wanted to know how Jessica Simpson achieved her fabulous new rearview. The actress spent hours in the gym performing exercises to boost her derriere so she could fill out Daisy Duke’s famous cut-off denim shorts.
Most of us don’t have a personal trainer, nutritionist and the time to exercise for hours a day. But you can still get a Jessica Simpson booty if you know a few of the key exercises that will boost your rearview!
Squats: Stand with your feet about shoulder width apart. Lower your body – bending at the knees – as if you were lowering your rear to sit in chair. Stop when your thighs are parallel to the ground, and then raise yourself up. If you’re an exercise novice, do these without holding any extra weight. As you increase your fitness levels, hold dumbbells while performing this exercise.
Avoid injury: As your knees bend, make sure they do not extend past your toes. Keep your back straight.
Variations: Try standing with your feet wider than shoulder width, or turn your toes slightly outward.
Lunges: Stand with your feet about shoulder width apart. Take a step with your right leg. As you step, lower your body until your right thigh is parallel to the ground. Raise your body up again, bring your feet together and repeat with the left leg. Again, try these without weights if you’re a beginner. Add weight as your strength increases.
Avoid injury: As your knee bends, make sure it does not extend past your toe.
Variations: When you step out, try stepping at an angle instead of straight in front of you.
Deadlifts: Stand with your feet shoulder width apart and two dumbbells in front of your toes. Bend at the knees – as if you were going to squat on the floor, until you can pick up the dumbbells. Pick them up and then raise your body by straightening your legs. Choose dumbbell weights based on your ability.
Avoid injury: Keep your back straight – and look straight ahead – as you perform this exercise.
Variations: Instead of resting the dumbbells in front of your toes, stand with your feet apart enough so that the dumbbells are between your feet.
To get the most from these exercises, perform this entire workout twice a week, but not on consecutive days. You should follow a standard “3 sets of 10 reps” plan, which looks like this:
•Set 1: Do ten squats.
•Rest one minute.
•Set 2: Do ten squats.
•Rest one minute.
•Set 3: Do ten squats
Repeat the same routine for your lunges and deadlifts. Wait a day or two, then do it again.
Follow these guidelines and you’ll have a firmer, rounder “Jessica Simpson booty” in no time at all.
Remember: consult your physician before beginning an exercise program.
Reference:
- exrx.net/Exercise.html for guides to proper exercise form
