Exercises To Tone The Butt
There is a good reason why spot exercises are the ragethey work
. Too often people stop exercising because they discover that all their hard work hasnt even touched their problem spot. You need exercises that target specific areas.
If you have recently lost weight, you may be noticing a bit of sagging in your derriere. Your buttocks is made up primarily of large muscles. If your diet has triggered muscle loss in your body, you will see that loss in your butt, too.
But dont despair. We can fix that with the right exercises. Here are three fun toning exercises that will efficiently tone up your butt area:
1. Slow Lunge: This is a variation of a move that comes from the sport of fencing. Weve slowed it down so that it is very effective. Dont rush this and you will get the full benefits.
From a standing position, pick up your right foot and set it down about 3 feet in front of you, leaning your upper body forward at the same time (keeping your back straight).
Bend your right knee until your right thigh is nearly parallel to the floor. Dont overbend the knee; it should be behind your toes when you look down.
Keep your left toes on the floor behind you and bend your left knee down toward the floor without touching it. Hold to the count of 5, then slowly push yourself up on your front heel to stand straight and repeat 9 more times.
Again straighten to a standing position, then lunge forward with your left leg, completing 10 reps.
Increase the reps from 10 to 15 over the next couple of weeks. Its okay to hold for a longer count. Also, if you want, add barbells for extra toning.
For variety, alternate legs after each lunge and lunge your way around the room instead of staying in one spot.
2. Weighted Hip Bends: This combines strength training with toning.
With a light-weight barbell in each hand, stand straight, feet shoulder-width apart.
Now bend slowly forward as if you were trying to touch your toes. (You do not need to actually touch them, just head in that direction.) Keep your back straight, palms toward you, and elbows slightly flexed. Your goal is to feel the stretch in your butt and the backs of your legs as you lean over.
Hold in this stretched position to the count of 12. Straighten up, take a breath or two, and repeat two more times.
After you are comfortable with this, slowly increase the count and reps. Or you may switch to a slightly heavier barbell; Just be careful not to strain your back with barbells that are too heavy.
3. The Chair-Squat: This one takes will-power because your first instinct will be to sit down in the chair, especially halfway through this exercise. DONT do it! Resist, and you will tone up your butt faster than you thought possible!
Stand in front of a chair as if you were about to sit down, feet pointed straight ahead, placed just slightly wider apart than your shoulders.
Straighten your back by lifting your ribs up. Tense your abdomen but breathe normally. Stretch your arms out straight in front of you for balance.
Look straight ahead and lower your butt slowly towards the chair, keeping your back straight. Glance briefly at your knees to be sure that they are not out farther than your toes, then lift your chin to look straight ahead again.
Slowly lower your butt as close to the seat of the chair as you comfortably can and hold to the count of 3.
Slowly straighten back up. Take several breaths, position yourself, lift your ribs, and tense your abdomen for rep 2.
Now, lower slowly again and hold to the count of 3. Try to get closer to the chair on each rep without touching it.
Do a set of 7 reps and take a break. Stretch out your legs, then do a second set of 7, take a break and stretch. Build up to 3 sets of 7 to 14 squats.
You will feel the burn, so dont overdo these exercises the first day. Be patient with your body. You will see a difference if you
exercise consistently.
by: Chala4845
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