I can do five minutes - 4/26/2013   11:37:04 PM

They also have some good exercises at sweatn.com with some videos to follow along with. I would suggest checking it out :) - 2/18/2013   8:54:09 PM

You can spot train, yes - you work and strengthen that particular muscle group, and you'll see results in that part of your body. Do curls, work your biceps. What you can't do is spot reduce, which implies burning fat in some area as opposed to another. - 10/19/2012   2:38:18 PM

I would love this as a printable too! - 10/17/2012   11:55:00 AM

thanks Calicokate for the print advice! You are a doll! - 10/15/2012   2:06:40 PM

I've never rec'd anything but good advise from Coach Nicole so I'm in!!! - 10/15/2012   12:38:06 PM

I'm a little confused - if you can't spot train, doesn't this suggest you can? - 10/14/2012   5:14:56 PM

Watch out for Monday's Kneeling Butt Blaster, that you don't hyperextend your lower back. If you have lower back pain, and you do that one wrong, you can send your back into spasms. Then instead of Blasting your butt, you'll be kicking your own butt. :( - 10/14/2012   9:33:17 AM

i am definitely starting this today!!! - 10/14/2012   9:30:04 AM

I will try this for the week - 10/13/2012   8:05:42 PM

GREAT. - 10/13/2012   6:20:14 PM

I love squats with a weighted barbell. At weight lifting class I use 44 lbs. on a barbell. I can tell that it has been helping as I can see a "SHELF" (nice butt) coming along and Iike that. - 10/13/2012   6:07:29 PM

Glad I saw this. I have such a huge butt. Would love to get rid of some, but now all. - 10/13/2012   3:55:29 PM

I am thinking some of these cannot be done with my bad knee/s? Any other ideas? only 10 percent cartilage in right knee and full of arthritis. Can i do the first one on my bed or a thick mat, perhaps? - 10/13/2012   8:17:57 AM

Calicokate - thanks for the printing tip! - 10/13/2012   5:26:20 AM

@adventures37-- I don't know if there is a specific alternative, but I'd do the same exercise using a chair seat or a bench about the same height. - 10/13/2012   12:24:25 AM

I am just finishing a four week challenge -maybe I have just found my next one! - 10/13/2012   12:07:45 AM

At 63, my butt has "gone South" and I don't think there is any exercise that will bring it back. LOL - 10/12/2012   2:45:11 PM

I am going to try it! I think I will add it to my phone calendar with an alarm to remind me to do it; - 10/12/2012   11:42:47 AM

I'm doing 5 of the 7 exercises already, in conjunction with last November's Turkey Burner Workout. The results are there! I'll add in Saturday's reverse lunge and Sunday's leg lift for some additional exercises.
Thanks! - 10/12/2012   11:31:48 AM

To print out the poster, just right click and choose "Copy Image". Then you can paste it into a MS Word document or into a Paint program. Then just print it out! Hope that helps. :0 - 10/12/2012   11:13:44 AM

I do some of these already, plus pilates and yoga and lots of walking. But I will give the plan a try. I am almost 71 and most of my friends say I've got the best shaped butt they have seen on a women my age and who lost 200 lbs.
I credit it to good genes and the exercises I do everyday. And I still like to look good in jeans. - 10/12/2012   10:57:17 AM

LOVE This! Would be good to have it as a printable document to hang on my wall at home. - 10/12/2012   10:56:46 AM

Is there an alternative exercise to Friday's if you don't have a stability ball? - 10/12/2012   10:56:13 AM

Of all the weight/shape problems I have, the butt is definitely not one of them. Was literally born with a "shapely" butt. My only problem is that it continues to get bigger. :) - 10/12/2012   10:03:43 AM