Squats and lunges my girlfriend!
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Topics: fitness
How to tone up your bum
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I am passionate about this... after spending $$$ with trainers and seeing no difference in my buttocks, I took myself to the street. I am walking the hills; taking longer, deliberate steps AND doing stairs. If your knees can tolerate skipping one step (thus creating longer, more challenging steps), I highly recommend it. In a couple of months, I noticed a tremendous difference in my "bum" as you call it. It has lifted and doesn't look like a neighbor to the back of my knee!! OF COURSE, eating clean, non-greasy, low carb diet comes into play here, as well. Enjoy AND concentrate on the area that you're working while you're working it!
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MBT trainers. They're amazing! Improve your posture and help tone you legs, bum and abs. It takes a while to get used to them. I wear them to and from work now as part of my 'workout'. They may be ugly, but great for people who don't have time to go to the gym.
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Squeeze your buttocks while watching TV, do it very quickly around 50 at a time.
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I think working out on an exercising bike for 30 mins might help.
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Running, needn't be fast, needn't be far but needs to be a few times a week.
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Brazilian Dance... Samba not only gets your bum toned up but it's also great fun!
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grab a stability ball, lie on top of it so you're in the press up position & putting the weight on your hands, kick your legs back as far as you can & SQEEEEEEZE. amazing results - i've bought a ball & do them at home too
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Walk up Stairs 2 steps at a time with arms above head preferably holding little weight aprox 5kg. Your arms above head will take weight off top half of your body and put your bum work out more
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Yoga! Yoga's great for your whole body, of course (inside and out), but it'll definitely give you a killer bum! For evidence, just check out the women in any advanced yoga class - they have the best bods on the planet. If you go 3 times a week, you'll feel results the 1st week and you'll see results by the 3rd week.
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Position yourself up against a wall as though you are sitting on a chair. Keep your back straight on the wall and hold for about 3 mins-if you can. Do about three sets of three mins a day. It hurts but it works!!
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Do squats. Get your gym instructor to show you how.
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If you're still at school, then during each lesson, squeeze your bum muscles in for 1 minute. So by the end of the day, you would have squeezed your bum for 6 minutes. After a week you really notice the difference. Hope it helps. Good Luck, L x
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Horse riding is great if you cant get near a horse or pony etc. try exercise bikes if not this, try spreading your legs with your knees turned out and try bobbing down. Like you are picking a box up or something, then trying to stand up again then back down to the floor, keeping your back straight (just like picking a box or crate up) do this a couple of times!
