The 12 Tips of Christmas! Tip #2

Hey guys!

On the second day of Christmas Trueman gave to me, the perfect bum at home remedy!

      Hey guys here is tip 2 to help work out over the holidays!  Women especially love to store fat on their hips, and triceps and we can blame genetics for that.  But there is a way to work on yours with hardly anytime, and can be done twice a week at home with one main exercise, the kettlebell swing!  The kettlebell was created by simply adding a handle to a cannonball to help use momentum in the gym.

       Do one set of 75 Kettle-bell swings twice a week after a protein snack (works best in the morning).  This is the recipe to the perfect bum, and has been proven time after time in documented research to be enough to tighten up those glutes!

      Additionally, to all those heavy lifting guys out there who think they don't need kb swings, it will also greatly help with your deadlift strength!  Remember guys, just because you are big, doesn't mean you can't always do the same exercise as a 100lbs woman trying to lose weight!  It is all about how you do it and why!

       A fantastic demonstration can be show below with some tips from one of my main role models in this world, Tim Ferriss.

For those of you that know the exercise already here is a review of things to remember again as explained best by Tim Ferriss:

Here are a few guidelines:

• Stand with your feet 6–12 inches outside of shoulder width on either side, each foot pointed outward about 30 degrees. If toes pointed straight ahead were 12:00 on a clock face, your left foot would point at 10:00 or 11:00, and your right would point at 1:00 or 2:00.

• Keep your shoulders pulled back (retracted) and down to avoid rounding your back.
• The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a squatting- down movement.
• Do not let your shoulders go in front of your knees at any point.
• Imagine pinching a penny between your butt cheeks when you pop your hips forward. This should be a forceful pop, and it should be impossible to contract your ass more. If your dog’s head gets in the way, it should be lights out for Fido.

Cheers!

Ryan Trueman
Ryan.Trueman@dal.ca