Hi, I'm Janet. I'm a Personal Trainer and Massage Therapist with Metamorphosis. And today, I' going to show you some exercises to get an apple-shaped butt. So an apple-shaped butt is a butt that kind of sticks out round behind you and the reason this exercises are going to help with that is you're going to be targeting your glut muscles, which are actually really large muscles and when they're developed, they're pretty round. So, first what I'm going to show you is walking lunges. If you don't weight train on a regular basis, I want you to try this exercise with no weights in your hands. So, you can do it with just your hands in your hips. I'm going to use some weights to demonstrate how it's done. So, what you're going to do is you're going to stand with your weights in your hands or your hands on your hip and you're going to step out with one foot and after you do that, you're going to drop your knee down towards the ground. You don't want to come all the way down. Then, you're going to travel and that foot is going to come forward and you're going to drop your other knee back down towards the ground. So, I'm going to pick a room to do this in where I have a pretty good length to go down so I get about 10 of these on each side. So, it's lunge and lunge, just like that. So, that's really going to get the, the gluts working and then another one is called farm jumps. And this one what you're going to do, it's really great if you have a medicine ball that you can hold like this 'cause it's super comfortable. But, if you don't, you can use a dumbbell like I just had and again, if you're not used to weight training, you can do this with nothing, just hold your hands about waist level. So, I'm going to demonstrate it with the medicine ball and what you're going to do is you're going to take a nice wide stance, you're going to have your toes angled out slightly. And then, you're going to come down in a squat as far as your flexibility is going to allow you. So, when you feel your upper body starting to come forward, that's too far. So, you want to come down just low enough that you don't move that upper body forward. So, stay up nice and straight and then it's a little jump and what's most important is not how far you jump, it's how deep you come back down in that squat to get that working going on the gluts. So, it looks like this, we're going to squat down, jump up and come slightly forward and bend back down into a deep squat. You're going to jump up, bend down back into a deep squat. Do that across the room a few times and not only you're going to get your gluts, but you're going to get your heart rate going like crazy. So, I'm Janet; I'm a Personal Trainer with Metamorphosis and those were couple of exercises you can do to get an apple-shaped butt.
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