Best Buttocks Exercises for a Flat and Toned Behind

The Most Important Aspect of Achieving a Toned Bum

Many men and women on their quest to achieve a nice buttocks start off with doing different glutes exercises to tone the muscle. This is the wrong approach for most people. This is because they have excess fat covering their bum that is ruining the shape of them. You MUST get rid of the excess fat first in order to give your buttocks the proper shape.

There are two ways to do this (I recommend using both strategies for optimal fat loss):

1) Do Cardio 2 – 3 Times Per Week

You can choose to do “regular cardio” for 30 minutes 2 – 3 times per week like most people. But for best results, I recommend sprinting for 30 seconds on the treadmill, and then jogging slowly for a minute right after. Perform this sprint-jog pattern around 10 – 12 times in all. This method is called “High Intensity Interval Training” and it will ensure that you burn fat even after you are finished the work out (meaning while you’re sitting on your butt, your butt’s fat is burning!).

2) Reduce Junk Food

Having a good diet will help a lot in reducing the excess fat on the buttocks. Many people (women especially) will notice that after Thanksgiving or Christmas holidays most of their excess fat goes directly to their bum! So reducing junk food, and eating well balanced meals will definitely help in reducing the fat in the behind. I recommend eating 5 – 6 meals equally spread out during the day, focusing on mostly vegetables and proteins like fish, chicken, lean ground beef, and nuts. If you are eating healthy most of the time then your body will be able to handle the odd cheat meal every once in a while.

Using Exercises to Firm Up the Butt Muscles

Once you get rid of the excess fat, exercises are a great way to further tone and firm up the glutes. Here are the three best glute toning exercises:

A) Lunges – Keep dumbbells at your side and go into a deep, controlled lunge.

B) Dumbbell Squats – Bring dumbbells up to your shoulders and squat down to parallel.

C) Step Ups – Put a barbell on your back, and step up on a bench. Alternate between feet.

With each exercise perform 3 sets of 12 – 15 reps with about a minute of rest in between sets. This is the perfect rep range for toning the muscle. Don’t be afraid to increase the weight as you start to get stronger! This will firm up your buns even more.

My Recommendation: To get the best of both worlds perform the butt firming exercises and then finish off the work out with the cardio routine 3 times per week. If your body isn’t used to weight training exercises and interval training, your muscles will tighten up dramatically over the first few weeks. I think you’ll be very happy with your results.



Source by Nathan Shantz

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About the Author: admin

Hi all, I’m Brenda . I’m a health instructor living in the United States. I am a fan of reading, food, and cooking. I’m also interested in fitness and sports. Hope this site helpful to you!

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