KC Glam Squad LLC

The 6 Best Exercises For Your Buns

Here’s the article that you’ve been waiting for – everything you need to know to shape up your booty for swimsuit season.

Don’t allow past failures get you down. It can be frustrating waiting for results, but by a combination of cardio exercises, a healthy diet, and the right resistance workouts targeted for the butt and thighs, you will reach your goal.
Here are exercises that target your gluteal muscles to give it the shape and tone you desire.

Exercise 1: Hip Extension
A great exercise to work your glute muscles is the hip extension. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, squeeze your glutes then lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.

Exercise 2: Lateral Side Raise with Band
To do a lateral side raise, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Use a band for more resistance. Repeat 10 times, turn onto the other side, and lift the other leg.

Exercise 3: Side Step with Band

Wrap the band around your ankles, stand up tall and slightly bend the knees while squeezing the quads. Step laterally to the side leading with the heal. Repeat 10 times per side.

Exercise 4: Plie Squat
Another form of squat is the plie squat. This is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plie position. For balance, hold your arms in front of you. While keeping your shoulders stacked over your hips, lower hips straight down with your back straight. Hold this for five seconds and stand back up. Repeat 10 times.

Exercise 5: Split Squat
A fifth exercise that targets the muscles of your butt, thighs, and hips is the split squat. Putting one foot out in front of the other, lower your body straight to the ground, keeping your abdominals tight for balance. Lower until the front knee is bent at 90 degrees (if possible) and not extended past your toes. Continue driving the hips down for 10 reps then switch sides. For an increased workout, hold dumbbells in each hand.

Exercise 6: Traveling (Run or Walk)
Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time. For this workout travel quickly for 30 seconds then travel slowly for 30 seconds. Repeat 5-8 times.

Burn, Baby, Burn! These exercises are excellent ways to burn extra fat off your butt while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!
JCBC Fitness – Jennifer Faimon

Makeup artist, Alexia Culton from EJ Bain Studio did Melanie’s makeup and gave some recommendations according to her skin type and color. The products used were all from AVEDA.

The first tip was NO more soaps. Soaps tend to dry your skin so instead use a cream cleanser.

To get rid of the dead skins and bring back the glow of your skin, use a “Liquid Exfoliant”with fruit acids.

To tighten up your pores, use a treatment product with tourmaline, “Radiance Fluid”.

Use a good quality lash curler such as the one from Bobbi Brown.

For the spring and summer, a tinted moisturizer is lighter than a foundation and a loose powder will set your makeup.

Two products to always have in your makeup case:

- A concealer

- and an acne cream

Consignment, resale, vintage or thrift stores overall sell second hand merchandise. You may also find clothing with original tags or close outs of new items.

These boutiques have become very popular and it is a fantastic option to stretch your wardrobe at a very affordable price.

Things to remember when shopping consignment:

- Know what you have in your closet. It is spring and time to clean out your closet to build your spring/summer wardrobe. A Wardrobe Stylist can easily help you do this.

- Know what you are looking for: I always recommend that you shop with a list of items that you need to complement your wardrobe. Have a plan and This will avoid impulse buying or purchasing something you already have in your wardrobe.

- If you have several items to purchase, make a budget and stick to it.

- If you are looking for a particular items for instance a top to go with a printed skirt, feel free to bring the skirt along to build the outfit.

- Don’t pay too close attention to the sizes, all brands have different sizes. Go up a size for  designer brands, they tend to size small.

- Not all stores are as picky on their selection, so always check garments for stains, holes and make sure zippers are in working condition. In those cases, the garments are sold “as is”.

- As for all shopping, be aware of the return and exchange policy. Sales are often “Final”.

- If you shop for high end Designer brands, know your original prices. You want to make sure you are getting a “Real” deal on the item.

- Don’t hesitate to shop early in the season. For the summer, the shop will accept clothes as early as March.

- Shop regularly to get the latest arrivals.

- The location of the shop is important. A high-end neighborhood will have higher end  brands. This is also true when shopping for vintage furniture.

- Some shops will have a newsletter. Feel free to sign up on the shop’s email list to be informed of the latest arrivals

Have fun and create your style with “unique” pieces that will show your personality.

Melanie Myers is our new candidate for the KC Glam Squad. Melanie is a very pretty young mom of four children, ages, 14, 4, 2 and 10 months.

Like many young mothers, she is very busy and has not had much time to devote to herself. Melanie is very deserving therefore the KC GLam Squad will be offering her a complete makeover.

Melanie will be getting a spray tan with Joni Williams, HealthiTan, Her hair by Nevaeh Salon and makeup will be done by Alexia Culton, EJ Bain Studio, Anna Mc Connell, Wardrobe Consultant with Complice de Style will be styling her. Melanie’s outfit has been graciously donated by “Clothes Mentor“, a consignment shop in Overland Park. A reveal party will take place at A Wine Flights Bar in Leawood with Melanie’s friends and family.

Photography and video by Capture KC Sports Photography