WhitneyExercises to Firm and Tone Your Butt
June 13th 2009 13:45
Because we all have different body types, our rear end area may be seen as a blessing or a curse. You want to work with what you have, and if you feel your derriere is a curse, then try to work it out so that it's toned and tightened to your liking. Just remember that we are all built differently, and as we gain fat and muscle, there is not guarantee that your butt will reap the full benefits.
Remember that consistency is the key to seeing and feeling the results. Doing lower body and upper body exercises and eating more calories than you burn may help you build muscle, but your genetics will decide how much your butt will actually change; you can look at your parents and other relatives, and you'll probably notice that you've more than likely inherited some of their genes, and this goes the same for your butt.
There isn't one magic butt toning exercise that will make your rear end change, but with consistency paired with good eating and a healthy diet, you'll have a better chance of altering your butt to your liking.
Exercises to Consider:
Squats are an excellent and proven training method to toning your butt. You can add resistance by performing squats while holding dumbbells in your hands or a bar across your shoulders. Vary the width of your feet, so to change the emphasis of the exercise; as you move your feet further apart, you'll feel more in your butt and hips.
Lunges also work to tone and exercise your glutes. You can try stationary lunges, walking lunges, alternating lunges, and side lunges. If you don't quite remember, lunges consist of bringing one leg forward and standing so that you have good balance, bending both legs and bringing your body down towards the ground. Your back knew will almost touch the floor, at this point slowly come back up.
Hip Extension is a movement that is pretty simple and is beneficial for your glutes and hamstrings. Basically, on a step or platform (or even a bed), lie face down with your hips on the edge, keeping your legs resting lightly on the floor. SQUEEZE your butt and hamstrings and straighten your legs until they're level with your hips. Lift one leg higher than the other and alternate, moving each leg as though you're kicking in the water. Try 3 sets of 20 reps for each leg.
Deadlifts are great for hamstrings, but you must keep your butt and lower back form precise. Start with your feet hip-width apart and your weights in from of your thighs. Keep your back flat and your abs in, bending forward from your helps, lowering your torso until your weights reach your shins. SQUEEZE your butt to raise back up, keeping your weights close to your legs throughout the entire motion, keeping just a slight bend at your knees. Try 3 sets of 8-12 reps.
Stairmasters and climbers are great when used at a slower frequency for about 30 minutes. You want to feel the your body weight as you step down on the heel of each foot. The benefit of completing a full step rather than short, mini steps is that your legs and glutes will enjoy a better, more thorough workout, as will your heart. You'll want to start at 20 minutes 3 days a week, and work up to 30-45 minutes 5-6 days a week.
Remember that consistency is the key to seeing and feeling the results. Doing lower body and upper body exercises and eating more calories than you burn may help you build muscle, but your genetics will decide how much your butt will actually change; you can look at your parents and other relatives, and you'll probably notice that you've more than likely inherited some of their genes, and this goes the same for your butt.
There isn't one magic butt toning exercise that will make your rear end change, but with consistency paired with good eating and a healthy diet, you'll have a better chance of altering your butt to your liking.
Squats are an excellent and proven training method to toning your butt. You can add resistance by performing squats while holding dumbbells in your hands or a bar across your shoulders. Vary the width of your feet, so to change the emphasis of the exercise; as you move your feet further apart, you'll feel more in your butt and hips.
Lunges also work to tone and exercise your glutes. You can try stationary lunges, walking lunges, alternating lunges, and side lunges. If you don't quite remember, lunges consist of bringing one leg forward and standing so that you have good balance, bending both legs and bringing your body down towards the ground. Your back knew will almost touch the floor, at this point slowly come back up.
Hip Extension is a movement that is pretty simple and is beneficial for your glutes and hamstrings. Basically, on a step or platform (or even a bed), lie face down with your hips on the edge, keeping your legs resting lightly on the floor. SQUEEZE your butt and hamstrings and straighten your legs until they're level with your hips. Lift one leg higher than the other and alternate, moving each leg as though you're kicking in the water. Try 3 sets of 20 reps for each leg.
Deadlifts are great for hamstrings, but you must keep your butt and lower back form precise. Start with your feet hip-width apart and your weights in from of your thighs. Keep your back flat and your abs in, bending forward from your helps, lowering your torso until your weights reach your shins. SQUEEZE your butt to raise back up, keeping your weights close to your legs throughout the entire motion, keeping just a slight bend at your knees. Try 3 sets of 8-12 reps.
Stairmasters and climbers are great when used at a slower frequency for about 30 minutes. You want to feel the your body weight as you step down on the heel of each foot. The benefit of completing a full step rather than short, mini steps is that your legs and glutes will enjoy a better, more thorough workout, as will your heart. You'll want to start at 20 minutes 3 days a week, and work up to 30-45 minutes 5-6 days a week.
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