Toning your Bum


 Top Booty Shaking Workouts

This for both guys and gals, answer me this: Are you happy with your butt?

Answer:

Most of us aren’t. We either complain that our booty’s too small, too big, too saggy, too flabby and more. Now to make a difference we can join the right cardio exercise and weight training activities i.e. squats and deadlifts which can make a difference in your backside, depending on your body type and genetics.

Find out the best cardio and strength training exercises for strengthening and toning your glutes, hips and thighs.

Now let’s get toning!!

Squats

This is a popular and effective exercise and one of my faves!! Squats are one of the best exercises you can do for your hips, butt and thighs, hamstrings, and they’re also a functional exercise, helping us build strength for a variety of daily activities. In addition to this, you’re also going to work the abdominal core muscles as they support body stabilization when you lower yourself down to the bottom of the lift.

What to do:

  1. 1.       Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.
  2. 2.       Bend the knees, and lower into a squat, keeping the knees behind the toes.  Imagine that you’re sticking your butt out behind you, but keep the torso upright and contracted.
  3. 3.       Press into the heels to stand up.

Repeat for 2-3 sets of 8-16 reps

Dumbbell squats for beginners:

Barbell squats for intermediate/ advanced:

One-Legged Squats:

One-legged squats were also performed and showed some nice muscle activation in the gluteus Maximus and medius, although not a lot for the hamstrings. Like lunges, there are some ways you can do one-legged squats. In this version, a ball is used to give back support, but it also adds a balance challenge, so you may want to keep one foot resting lightly on the floor the first time you try this exercise.

What to do:

  1. 1.       Stand with the ball positioned behind your back against the wall.
  2. 2.       Lifts left leg up (or rest the toe lightly on the floor) and bend the right knee into a squat, keeping the knee behind the toe. You may need to reposition your right foot in a different place to get your balance.
  3. 3.       Push into the heel to come up and repeat all reps on the same leg before switching sides.

Perform 1 to 3 sets of 10 to 16 reps and hold weights for added intensity, if desired.

Lunges:

Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you’ll work the glutes and hamstrings and, on the back leg, you’ll work the quads and calves.

Lunges are unilateral exercises, so that means they train one side of your body independently from the other. Training one side at a time vastly improves your balance and coördination. Bilateral leg exercises like the squat exercise and deadlifts are best for overall strength and muscle-building purposes, but they simply can’t deliver the balance and stabilization benefits that lunges do.

What to do:

  1. 1.       Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
  2. 2.       Hold weights in each hand (or place a barbel behind the neck) for added intensity.
  3. 3.       Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the centre of the foot.
  4. 4.       Keep the torso straight and abs in as you push through the front heel and back to starting position.
  5. 5.       It’s important not to lock the knees at the top of the movement.

Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

What’s nice about lunges is that there are varieties to choose from such as:

–          Static Lunges

–          Side to Side Lunges

–          Sliding Lunges

–          Low Lunges

–          One-Legged Lunge

–          Wheel lunges (front, side, reverse)

–          Step by Step:  Lunges

You can also elevate the back foot on a step or platform to really challenge both legs. This is a great exercise for working the glutes and thighs, but avoids this exercise if it aggravates any knees problems.

Standard lunges for Beginners:

Dumbbell Lunges for Intermediate/ Advanced:

By the way if you have problems with lunges, try an alternative to lunges.

 

Step ups

Step ups are another great exercise for the glutes. You use a lot less weight with step ups than you do with squats. This is obvious considering that step ups involve the same basic movement as squats, except you use just one leg. So this exercise can be clutch if you have lower back issues; or if you are simply trying to work your lower body without hitting your lower back.

For step ups, place one foot on a step or platform and push through the heel to lift the body up. This is an excellent exercise for the glutes, providing you use a step that’s high enough, although you may need to work up to a higher step if you’re a beginner.  You eventually want a height were your knee is at about a 90-degree angle.

What to do:

  1. 1.       Stand behind a 15-inch platform or step, weights in hand.
  2. 2.       Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step.
  3. 3.       Concentrate on only using the right leg, keeping the left leg active only for balance.
  4. 4.       Slowly step back down and repeat all reps on the right leg before switching to the left.

Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

The other key is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You’ll really feel this when you take it slow and concentrate on the working leg.

Other forms of step ups:

–          Side step ups

–          Crossover step ups

–          Resistance Band step ups

Quadruped Hip Extensions:

Quadruped hip extensions (or a bent-leg raise while on all-fours) came out on top for targeting the gluteus Maximus. This exercise really allows you to contract the muscles of the glutes.

Quadruped Hip Extension is a great way to build and shape the glutes. The glutes are the source of power in most sporting and every day activities. According to recent studies, quadruped hip extensions among others generated much more muscle activation than squats. Here’s how to do quadruped hip extension.

What to do:

  1. 1.       On hands and knees, keep the abs tight as you lift one leg up, knee at a 90-degree angle throughout the movement.
  2. 2.       Keep lifting the leg until the bottom of the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor.
  3. 3.       Don’t arch the back and keep the neck straight.
  4. 4.       Lower back down and repeat for all reps before switching sides.
  5. 5.       Add ankle weights for more intensity or, as in this example, hold a light dumbbell behind the knee.

Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

Four-Way Hip Extensions

Also known as the multi-hip (or four-way) extension. This exercise involves that weird-looking machine on a platform at the gym and targets the hamstrings as well as the gluteus Maximus and medius.

This machine can be a little strange to use, so get a trainer or helpful gym-goer to help you with the adjustments if you need to.

What to do:

  1. 1.       Stand on the platform, sideways to the roller pad and make sure the pad is up high.
  2. 2.       Swing the inside leg over the roller pad so that it’s resting on the back of the thigh.
  3. 3.       Hold onto the handles to help keep your balance, and keep the abs in and the torso straight.
  4. 4.       Press the roller pad down with your thigh until the heel is out behind you (knee slightly bent)

Please note: Don’t arch the back!

  1. 5.       Slowly bring the leg back and repeat all reps before switching sides.

Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

2 thoughts on “Toning your Bum

  1. Pingback: Lower Back Workouts | Lower Back Workouts

  2. Pingback: Maximize Your Assets – 6 Basic Exercises for a Better Butt « ron clinical massage therapist

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