6 Moves to Get an Amazing Butt

Leandro Carvalho, creator of Brazil Butt Lift® and the Brazil Butt Lift Master Series®, provided us with a workout of 6 moves that will get you an incredible butt – or, in his words, bum bum – in no time. Follow this workout three days a week for a great behind.

1. Double Diamond and Super Diamond

For the Double Diamond, rotate your legs outward and put your heels together with your heels raised. Move to the right, and do a plié squat. Then, bring your feet together and bounce, going low. Then, move to the left, put your feet together. Repeat four times. Then, for the Super Diamond, jump with your feet apart, then jump together. Repeat four times.

Area Targeted: Gluteus Medius



2. Squat

For the Squat, hold 15-pound weights in your hands. Stand with your feet apart, shoulder width. Roll your shoulders back, lift your heart, stick out your tailbone, and squat as if you are trying to sit on a bench behind you. The movement should start in your bum bum. If you’re having a hard time with balance, Leandro says to “keep your heels very heavy and just go as far as you can with good form.” Do 20.

Areas Targeted: Glutes, hips, quadriceps



3. Stationary Lunge

Holding 15-pound weights, put your right foot in the front and your left foot back. With extended legs, step all the way back and bend your back knee. For the double, lower your body, go halfway up, then go all the way up. Always keep the front knee on top of the ankle. Do not let that knee move in front of the ankle. For the single, go all the way down and all the way up in one movement. Do 10 doubles and 10 singles. Then, go all the way down, check your form, lift your chest, get a straight back, and do 10 to 20 coming only halfway up. Repeat the exercise on the other side.

Areas Targeted: Glutes, quadriceps, hamstrings, calves



4. Deadlift

To do the deadlift, stand with your feet apart while holding 15-pound weights. Roll your shoulders up, around, and back. Drop them down to open your chest and retract your shoulder blades together. Bend your knees a little bit. But, after you bend your knees, don’t move them. Next, push your butt or tailbone back, and with a flat back, let your arms hang. Bend over as if you’re trying to reach the weights to your toes. Make sure to keep your neck straight with your spine. Then go all the way up. Do 20 reps.

Areas Targeted: Glutes, lower back, quadriceps, hamstrings



5. Legs Arabesque

This is a good move to lift your butt. While lying with a stability ball under your bellybutton, put your hands on the floor. Keep your legs straight, flex your feet and lift both legs at the same time. Lift and lower your legs 20 times. Hold 20 short on top. Then lift and lower your legs holding for 20 long on top. Beginners should do this without weights. If you’re at the intermediate level, do this wearing 1-pound ankle weights. And, if you’re advanced, use 5-pound ankle weights. Make sure to keep your core engaged while doing this move so it doesn’t strain your back.

Areas Targeted: Gluteus Minimus, hamstrings



6. Frog Legs

This move will help make your butt fuller and rounder. While lying with a stability ball under your bellybutton and your hands on the ground, put your heels together and your toes apart. The knee should make a right angle. Lift and lower 20 times, then. Then lift and hold for 20 short. Beginners should do this without weights. If you’re at the intermediate level, do this wearing 1-pound ankle weights. And, if you’re advanced, use 5-pound ankle weights. Make sure to keep your core engaged while doing this move so it doesn’t strain your back.

Area Targeted: Gluteus Maximus



For a targeted bum bum workout that will get you a better butt in 30 days, get more info about the Brazil Butt Lift Master Series!

This Is Better Than A UFC Fight

The virtual gloves are off! Once the best of friends, Google and Apple have become sworn enemies, battling in courtrooms and in the consumer marketplace. In the latest version of Apple’s iPhone software, which became available last week, Apple removed two mainstay Google apps — Maps and YouTube. Consumers are innocent bystanders of the brawl in which some would say Apple started. (Depending on who you ask lol) IPhone users now have an extra step to download the YouTube app from the App Store and, so far, Google has given no indication that it will offer a maps app. Apple’s maps, meanwhile, are littered with flaws, some laughable, like a bridge that appears to collapse crossing the Tacoma Narrows Strait of Puget Sound. This battle has only just begun and as long as Apple keeps suing Android the end is nowhere in sight.

This Weekend in DC

There will be a lot going on in the city this weekend. The MPD will have planned street closing so plan ahead and have fun.

Barracks Row Fall Festival: Saturday, September 22, 2012 from 11:00 AM to 5:00 PM

The following streets will be closed Saturday at 7:00 AM and reopen by 6:00 PM:



• 8th Street, SE from E to I Streets

• G Street, SE from 7th to 9th Streets



For more information about the event, please visit www.barracksrow.org.



    Fiesta DC: Sunday, September 23, 2012 from 11:00 AM to 7:00 PM

Fiesta DC will be on the south side of Pennsylvania Avenue, from 9th Street NW, to 14th Street, NW. The following streets will be closed on Sunday from 3:00 AM to 11:30 PM:

• 13th Street from E Street to Pennsylvania Avenue, NW

• 12th Street from E Street to Constitution Avenue, NW

• 11th Street from E Street to Pennsylvania Avenue, NW

• 10th Street from E Street to Constitution Avenue, NW

• 9th Street from E Street Constitution Avenue, NW

(9th Street will reopen after the parade crosses)



For more information about this event, visit www.fiestadc.org.

Finding The Perfect Portion Size For Kids

Have you ever wondered if that giant glob of mac & cheese you packed your kid for lunch was enough? Food portion have become a lot bigger, and because of this determining the right portion size for our children has become a little distorted. Children need the same variety of nutrient rich foods as adults, just in smaller quantities. I often see children with enough food in their lunch bags to feed a small army. Defining your child serving size is actually not as complicated as you may think. A child-size portion of meat is about what would fit in your little boy or girls palm. For whole-grain carbs, such as brown rice or pasta, a serving is roughly the size of his/her fist. -- This measurement also applies to fruits, veggies, and dairy products such as yogurt. A serving of cheese is about thumb-size, and for munching on snack foods, think a handful. The great thing about this system is that it works no matter what your child's age. As his/her hand grows so does their appetite, so you don't have to memorize portions.

Most 2-3 year old children need to consume about 1,000 calories per day. Here’s hot distribute those calories in a healthy eating plan:

• Grain Group: 3 ounces per day, preferably half of them whole grains, (3 regular slices of bread or 1 slice of bread plus 1/3 cup cold cereal and 1/4 cup cooked pasta or rice.)

• Vegetable Group: 1 cup raw/cooked per day.

• Fruit Group: 1 cup fresh, frozen, canned, dried, and/or 100% juice per day.( I would emphasize whole fruits rather than juice because the fiber in the whole fruits help to slow down the sugar rush and insulin spike.)

• Dairy Group: 2 cups of whole milk per day is recommended for children younger than 2. Older children can low-fat/fat free milk, yogurt and cheese.

• Meat and Beans Group: 2 ounces total per day. Options include one ounce of lean meat or chicken plus one egg or 1 ounce of fish plus 1/4 cup of cooked beans (black, pinto, etc.)

• Oils: 3 teaspoons or less per day.





For younger children you should minimize sweet drinks, snacks and desserts. Children have small stomachs and these foods take up space needed for nutrient rich foods. *For more information about eating plans and serving sizes for preschoolers visit MyPyramid.gov