How to Tone Your Butt
March 20, 2009
Frequently, questions are asked, especially by women, as to the technique of toning one’s butt. This is mainly due to the fact that fat deposits more on women’s butt as compared to other areas of the body. In addition, most of the designer’s wear for women require a firm toned butt. In reality, tight jeans appear attractive on women with a toned butt.
People tend to put on extra flesh on their derriere without being aware of it. Since you cannot see your own butt in the mirror, you become aware of it only when somebody comments on it by which time it is too late.
It is better to be late than never. You can still reduce the fat on your thighs and butt by dieting, weight training and cardio exercises. But it takes time to lose fat and hence you should have patience. The butt muscles are also known as glute and toning them up mainly requires weight exercises in combination with diet and cardio exercises which will make the fat vanish. Suggested exercises are as follows:
1. Leg workout – exercise your legs with weights; many people are reluctant to do this since the legs are not noticeable most of the time. The leg exercises that are useful are barbell squats, walking lunges and leg press at 45 degrees. These exercises work on a number of muscles at any point of time and hence require a lot of effort from your side. Go slow on these.
2. Hamstring exercises – exercising hamstrings is very important. These exercises are dead lift and hamstring curls suitable for seating or lying down. These exercises should be performed after completion of a leg workout.
3. Isolation exercises – these exercises are specifically meant for toning up butt muscles; this has to be done after completing all other exercises because you will be left with no energy after doing this. You can use abductor and glute machines for performing these exercises.
4. Cardio exercises – this exercise has to be done using cardio machines that are suitable for working on your butt muscles. The best machines for this purpose are stepper/ stair-master, technogym elliptical and wave trainer. You must perform three to five cardio sessions at a duration of 45 minutes per week.
5. Exercises without gym equipment – It is not essential to have gym equipment for doing butt exercises. Avoid escalators/ lifts and climb up the stairs. This is the most successful exercise for toning up butt muscles.
Butt muscles can also be toned up by squeezing them, holding for a minute and releasing them. This is known as isometric contraction wherein the muscles are exercised without moving them. Do it thrice.
The above exercises will ensure that your butt muscles are well toned.
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