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SUNDAY, NOV. 29th, 2009
- warm up 5 mins on the elliptical machine
- seated bench leg pull-in: 4 sets ( 7 reps, 8 reps, 10 reps, 10 reps) works lower abs, first time doing this workout
- feet against wall sit ups: 3 sets ( 30 reps, 30 reps, 50 reps) works upper abs
- bicycle on floor: 3 sets ( 30 reps each) work abs
STRETCHING FOR 15 mins
- Step ups: 17.5 lb. dumbbells in each hand 3 sets ( 15 reps each leg)
- Step down: 3 sets ( 12 reps each leg) works butt and thighs
- Lateral Lunges: 4 sets ( 12 reps 6 each leg) first time doing this workout, best for thighs and butt
- Seated Calf raises: 105 lbs 3 sets ( 10 reps)
- Clamshell: 10 lb 3 sets ( 10 reps each leg) first time doing this workout, works the butt
My measurements: ( I measure my hips, thigh, and waist monthly to keep track of my measurements)
Sept. 15, 2009: hips 45 1/2, waist 31 1/2, thigh 26 1/2
Nov.25th, 2009: hips 44, waist 30 1/4, thigh 25 3/4
Thank you for visiting BodyNomics.com |
November 29, 2009
Get it in!!!!!
I am a 43 year old woman and am a fan of yours. I wish there was someone like you when I was growing up who showed me how to embrace “what my mamma gave me”. You are not only beautiful but you also express the importance of eating right and exercise. You are fab. I wish you much more success and as a black woman I thank you
Thank you lady! When I was younger I wish there was a curvy African American women in fitness/health that I could look up to. So hopefully one day I can be the voice for women who want to look good, feel good and be healthy without losing their curves and being skinny because they think that’s the only way to be healthy.
OMG I AM SO HAPPY YOU ARE FINALLY SHARING YOUR SECRETS I HAVE WANTED TO INCREASE AND SHAPE MY BODY FOR YEARS THANK YOU FOR LETTING PEOPLE KNOW THAT WOMAN HAVE CURVES AND THEY CAN AND ARE BEAUTIFUL
Hey Buffy,
I’m a big fan of yours. Especially admire your strength. I know you’ve been asked this countless times. But how do a get a nice round butt. I’m african american and don’t have a round booty. I would love to be more shapely. I hope you share some nutritional/fitness advice.
tina
Hi Tina, Thanks! I will be posting new video clips in the next week or so. Please make sure you go to my home page and leave your email address so i can inform you when the new clips are posted. There will be many exercises that you can follow to help attain that nice round butt.
Make sure you read my article on butt exercises under “Your Body.” Hope this helps!
Hey Buffy, big fan, loved to have your bod. I was wanting to know when exactly if you are still doing so are you releasing your exercise dvd and where can I get it
It’s coming but I can’t give you an exact date yet. Thanks for inquiring!
@ Tina______Do these exercises. This is what works :0)
Buffie, I need your help girl!! To start with I am 225 and not loving it. It seems like theweight just came out of nowhere. Second I want to know if there’s a way to lose this weight while rounding my booty. I definitely suffer from the bootydo(tummy sticks out further than my booty do) lol. Please help!!
Hey Im also a big fan of yours, I am kinda a small but I want a Bigger butt can you help me
Buffie, just want u to know that i am a big fan of yours.i am a 28 year old,160 lb white woman and i admire you for your physique and setting a real example for us women of all races.i am so glad you put up this website cuz now i can have a booty like yours.i love u
Hi!! I recently started working out for a bigger butt. I just wanted to know how often should i work out for a bigger butt, and how many sets should i do? Thank you!
OK SO IM 172,AND RIGHT NOW IM VERY THICK I HAVE A SMALL WAIST AND MY BOTTOM IS NICE I HAVE WIDE HIPS AND NICE BACKSIDE AND I WANNA KNOW HOW CAN I GET MY BACK SO HAVE A DEEP DENT IN IN IT LIKE YOU AND MY CALVES SMALLER.
Hi Buffie, im told on numerous occasions that im shaped like you and i have been watching your blogs and doing pretty much your workout routine to keep my body in shape, but im obsessed with working out now i can go four days a week sometime to the gym….help!!
hi buffie i am trying to gain weight i am small with no butt or hips…lol but i don’t like it please help me gain weight in get in shape