Butt Toning Exercises - Firm, Tone & Tighten Up Your Glutes
desires a tighter tush with more firm rounded edges versus saddlebags
and rear sag. The key is consistency in diet and training which
has to be a lifestyle change, not a quick fix. Small efforts like
the program below will help you on your way to that goal.
There are a few great exercises to help harden and form your glutes
and here are 3 which are useful and can be done anywhere! If you
concentrate on this area for a month you can see some obvious results.
During these exercises you want to ensure you pull your belly button
into your lower back in order to engage those transverse abdominals.
I always suggest this for most exercises done for the body.
This is a speedy workout which can be done 3 days per week for
a month to see some instant firming to your butt. It should not
take more than 15-20 mins. You can find all these exercises in the
Guides, right at your finger tips.
Start with the Elastic
Band Kickbacks. Perform these exercises with a moderate
speed making sure to engage those Abs. Complete 4 sets with reps
per set going 20/25/30/40, resting 30 seconds in between each set
then do the other leg. Stretch your glutes for 10 seconds per side
and on to the next exercise.
Kickbacks are second and again I want you to engage before
you begin. Make sure you keep a mat under your knees and do not
touch mat between reps. Do a set on the left leg, then the right
and so on without rest. For added resistance you can use ankle weights.
Also ensure you flex your foot. Perform 4 sets of 40 per leg then
stretch for 15 seconds per side before you get to the last exercise.
Ball Butt Raises are the last exercise and can be with feet
on a bed or chair if you do not have a ball but I suggest a ball
as it makes the exercise more effective. Balls are easy to find
for purchase and are very affordable. Once you engage and have your
palms down to stabilize your body, begin with the hip raises but
do not rest butt on ground in between reps, only between sets. 4
sets of 40 will be sufficient and you can add weight to your hips
if you do use a chair, your hands can then support the weight at
your hip area giving you a harder workout. I also suggest you work
to rise above bridge level, and do not drop to far down, smaller
movement working above the bridge will enhance the contraction.
Ensure you clench at the top!
In addition to these exercises, cardio work would enhance the effect
especially if you jog, do stairs or skip rope for 15-20 mins 3-5
times per week. You do not have to go very hard unless you have
a higher amount of body fat to lose in which case I would work on
leaning down to really show the glute training results. But you
cannot go on exercise alone to expect tone. Eating a low fat, moderate
carb diet utilizing good fats and complex carbs such as brown rice,
yams and oats along with protein every 2-3 hours will help tone
any area. Sugars need to be kept for once per week treats. Once
the month is up you can change your program to focus on other areas.