I wish we could tell you all that when you follow The Serotonin Power Diet, your backside will become instantly lifted, toned, and shapely. Or that we have some kind of miracle plastic surgery procedure that is 100% safe, effective, and free. Wishful thinking.
We have the next best thing, though. Effective exercises that will give you the results you want. Based on their research, the American Council on Exercise
http://www.acefitness.org/media/media_display.aspx?NewsID=246 determined the most effective exercises for this problem area: This study confirmed the relative value of alternative exercises such as lunges, step-ups, quadruped hip extensions, and four-way hip extensions, providing viable options for individuals who may have difficulty properly performing traditional squats.
Overall best, and safest for those with knee issues, is the bent knee lift on elbows and knees. Lift one leg and bend it 90 degrees. Keeping your butt and hamstring muscles tight, flex your foot, and lift your foot as if you were to place it on the ceiling then bring your leg down so that your thighs are again parallel. Keep your lifted leg in line with your shouldner and hip rather than bringing it out to the side and don't arch your back. Repeat 12-15 times on each side and do each side twice.
The key is to do these exercises mindfully rather than using momentum or speed to get you through the exercises. Do them three times a week, even while watching television, and over time you will definitely see results.
In the meantime, if we discover a quick-fix option, we'll let you know.
- Nina
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