DAVID KIRSCH IN A NEW YORK MINUTE

Sumo Lunges
1. Stand with your legs shoulder length apart.

2. Lift your right leg from the knee and move it in a circular roundhouse.

3. Land out to the side, wider than you started and immediately squat down, channeling a real sumo wrestler.

4. As you come out of the squat, lift your right leg and kick out, leading with your heel. (Each element should flow smoothly into the next. There are no breaks in a sumo lunge!)

Get more of David’s thigh-busting moves in David Kirsch’s Butt Book.

You were torn between bringing your running shoes and having to pay extra to check luggage, so you opted to leave your sneakers at home. But don’t feel guilty. You still have “NO EXCUSE”!

Here’s a “no shoes, no shirt required” workout that you can do without having to leave your room:

David Kirsch’s “Hotel Workout”

Standing Asymmetrical Lunges with Rear Foot on Chair or Bed

Sumo Lunge with Side Kick and Frog Jump

Pushups with Feet on Bed

Double Oblique Crunches

Reverse Prone Scissors

Do these moves in your own room – at least, 10 minutes worth – or squeeze in 30-minute cardio-sculpting sessions in the hallway, in the stairwell or at the park. These sweat-inducing sessions will keep the carbs from busting your zipper while increasing your body’s resilience against the cold and flu.

Get more of my cardio-sculpting moves by packing along my “Ultimate Fitness Boot Camp" DVD.

Your Ultimate Goal: Find time for quality exercise. You can cut back on the duration and intensity of your workout, but I don’t want you to start your day without some kind of movement.

Next week, I’ll be sharing my strategies for navigating the Thanksgiving Day spread.

Sitting at a desk all day really can make your ass as wide as your Herman Miller. But more importantly, it can be detrimental to your health.

Research indicates that the body starts to slow down in as little as 30 minutes and that sitting for long periods, decreases our metabolism, shuts off our fat burning enzymes, and can even lead to clogged arteries and heart disease. Some researchers say that constant sitting can be as bad for you as smoking!

If you didn’t have motivation to get your butt moving at work, now you do. The good news is that people who get up and move once or twice an hour can prevent these things from happening.

Here are three sure-fire moves to keep your blood flowing and your butt cheeks from bulging. You can do them anytime, anywhere including right near your desk or while you’re on the phone. Let’s go!

Good Mornings
Start upright, feet shoulder-width distance apart, hands behind your head. Keeping your core engaged, hinge at the waist keeping your back flat. 15-20 reps.

Hip Extensions
Stand, with both hips facing forward. Resist the urge to turn. Put one hand on a wall or chair for balance. Put your brain in your butt cheek as you lift right leg back – heel first. Extend as far as you can without turning your hips. Repeat with left leg. 15-20 reps.

Plie Squats
Start with your feet wider than shoulder-width distance apart and turn your toes out. Keeping your weight in your heels and your knees turned out, squat down and then up. Repeat. Turn it up a notch by lifting your helps us as you squat. 15-20 reps.

While at work, try to take exercise breaks every hour. These breaks can be as simple as getting up to speak to a colleague in person rather than emailing them, or getting a headset and doing your butt-burning moves while talking on the phone. And who says meetings have to be done sitting down? Why not take them on the road or to the stairwell? You can turn your one-on-ones into a walking meeting. You never know what great ideas you’ll come up with!

You can find more moves for your lower half in my Butt Book.

After reading about my new Butt Book at MSN Health & Fitness, Marie‐Pierre from New York City, recently sent in this inquiry.



Hi David, I heard about your Butt Book and I’m really interested in what it could do for me. I’m really hooked on Tracy Anderson’s exercises and her crazy treadmill routine that I do several days a week. I love what it has done to my abs, arms and butt muscles – smaller and more proportioned. I feel I really work my lower body in some new ways and am happy with my results but it’s not perfect. What do you think the Butt Book could do to take my booty to the next level?

Hi Marie‐Pierre, My new book ‐‐ David Kirsch’s Butt Book (coming out on July 23) ‐‐ is the first in my new series of Body‐Sculpting Manuals. Now, working out like you do is fantastic and will certainly keep your lower half slim and trim, but to really take things to the next level you’ve got to choose exercises that will shape and sculpt YOUR butt and body in all the right places.

One size does not fit all!

My Butt Book starts off by helping you identify your butt type and body type: Are you an Apple, a Pear, a Banana or a String Bean? My exercise guide helps you identify the RIGHT exercises for your butt type. These are all exercises you can do at home or on the road. NO equipment required.

And to really kick it up a notch, I share my “secrets” for really blasting those buns and maximizing results. It’s all about doing the appropriate exercises in the RIGHT sequence. I share my proven comb routines right from the training logs of Anne Hathaway, Kerry Washington, Heidi Klum and Karolina Kurakova.

The final workout component touches on cardio. I believe that even one’s cardio routine shouldn’t be a “one size fits all” approach. That’s why I’ve included cardio prescriptions for each butt and body type. For example, those who need a little “oomph in the caboose!” I recommend a combo of the elliptical and bike which is great for developing hips and rears. Flat‐bottomed girls do an energizing turn on the treadmill, varying speed and intensity. The higher the incline, the more emphasis on the butt …

There’s also a nutrition guide, an important piece of the body‐sculpting process.

I believe that it’s never too late to get the body you were born to have. With commitment and desire mixed in with proper guidance, you can find your best you.

Let me know how I can help!

Lifting and firming butts has always been considered one of my specialties. Karolina Kurakova called me the “Master of the Ass” after getting to this!
as featured in ELLE, Feb/2008

I gave People Style Watch a few pointers for their article: “Get Your Best Butt!”

For more of my butt-kicking exercises check out: One on One Training Series: Butt and Legs DVD. This program is divided into three 15-minute workouts, making it a quick, focused and effective workout for sculpting hip, legs and butt. My signature medicine ball and stability ball are also available at the DKW Store.



Flex your butt muscle with my lunge with a kick!
1. Start with feet shoulder-width apart. Knees slightly bent. Hands on your hips.
2. Do a “curtsy lunge”: Step back on a diagonal so your right leg goes behind and across your left. Bend knees down into a lunge.
3. While coming up from the lunge, lift your right leg up and kick out to the right side.
4. Repeat on left side. If time permits, do 10 reps for each leg.

Got a question for David? What’s standing in the way of getting the body you were born to have? Write to David, describing your situation.