I don’t know about you but I want my butt to be a toned firm butt, not droopy or squishy! As women the tendency is to carry an extra storage of fat cells around the hips, glutes and thighs and this can develop into a big problem.
So who doesn’t want a toned firm Butt? Great looking buns, whatever you want to call them, you just have to be willing to do what it takes to get there!
So what are the super secrets to get a toned firm butt? Well a few explanations are in order, just in case your wondering, where is the butt? Or what is the butt?
I will point it out to you. As if it’s not glaringly obvious? The butt is known as the glutes, short for the 3 anatomical terms, gluteus maximus, gluteus medius and gluteus minimus.
If you want a lifted higher firm butt and who doesn’t then the focus is on the gluteus maximus. If your tush is saggy and droopy you need to work all three muscles at the same time! This is not a problemo with these best butt exercises to get the perfect shape.
Of course the best glute exercises are not going to cut it if your diet is all out of whack. So it’s always necessary to take action on the big trio to get a shapely firm behind.
Best Tips for A Toned Tush
So what is the big trio combo? You guessed it – Nutrition – diet, cardiovascular (aerobic) and resistance training (weight lifting).
Nutrition – diet is an absolute must! Its No 1 ! You can’t get to a firm butt from a place of junk food. It won’t happen, no matter how many squats, lunges or dipitty doos you do.
We have to get the muscles fired up to burn fat. So you can’t be re-loading with fat foods. You must not take into the body more than you can burn which brings me to:
Cardiovascular for Aerobic Exercise
Aerobic exercise burns fat and heaps of calories. So get moving – biking, running, stair climbing, treadmill and elliptical training. These are good aerobic exercises to get the heart rate a pumping.
Weights to Burn Fat
The idea is to increase lean body mass (muscle) so it can do its job to increase metabolism and burn fat and calories even when you’re not moving those weights or not moving anything for that matter.
One important thing to remember is consistency. Steady progress, not perfection. Don’t give up. You know you feel so much better when you eat a clean diet and exercise! You feel mentally clearer, your skin glows and the happy cells kick in making you feel prouder and lighter.
Best Butt Workout for gorgeous glutes
Standing with legs shoulder width apart and hands on hips, lower slowly to the ground until your thighs are parallel to the floor. Keep your back flat and your head up looking straight ahead. Hold for a count of two, squeezing at all times, and then rise up to the starting position. Repeat for 8 – 10 reps, performing three sets. Do not squat below parallel. You can also do the squat in a wide open stance for variation.
Stand with legs together with hands on hips. Keep knees soft and contract tush. Take a step forward with left leg, leaving left foot flat on floor; bend the back right knee toward the floor. Return to starting position and repeat with the alternate leg. Do 8 – 10 reps for each leg per set, doing three sets.
Mule Kicks on Knees
Start by getting on your hands and knees. Make sure your back is flat, head is up and your feet and knees are together. With foot flexed and knee bent, lift your leg as high as you can, squeezing your rear end. Hold for a count of two and then lower the leg down and under your chest. Do 10 – 15 reps, three sets of each on each leg.
Lie on stomach. Interlace hands and rest forehead on hands. Bend knees, flex feet and lift and lower thighs squeezing glutes. Lift and lower and then pulse. Small little pulses with thighs lifted. Variation can do in wide stance, heels together and knees out a little wider almost like a frog squat. You can also use a Pilates circle between the ankles for more of a challenge. Do 8 -10 reps, 3 sets of each.
Bridging Hip Thrusts
Lie down on your back on the mat. Place your hands on the floor beside you and draw your knees up keeping your bottom on the floor. Raise your bottom up as high as you can, squeezing all the way. You can also do pulses at the height of your lift and you can also use a Pilates circle or ring between your thighs to squeeze. You can work your way up to 15 – 30 reps, three to four sets.
Stand feet together, hands on hips. Lift one leg behind you, keeping the torso as upright as possible. You can do this holding a chair if you need support to begin with. Do 15 leg raises for each leg. For variation you can take your leg out to the side, lowering and lifting.
Side Walking Lunge
Use a resistance band tied just above your knees and stand with your feet together, your arms extended in front of your body at shoulder level, and your knees bent into a small squat. Keeping your torso facing forward, step to your right as wide as you can. Continue stepping right for 15 to 25 steps, then change direction and lead with your left leg.
Do you want a Toned Firm Butt? Yes of course you do! I strongly recommend that you check out the Fat Burning Furnace. Rob Poulos the author of Fat Burning Furnace is a celebrated fitness author, fat loss expert and the founder and CEO of Zero to Hero Fitness.
The Fat Burning Furnace program is designed to rev up your metabolism, burn fat faster, and develop lifelong health and fitness.
The fastest way to do this is to add lean muscle to your body through resistance training – period. Get stronger and build some muscle.
When you add lean muscle to your body you’ll be literally turning your body into a Long Lean fat burning machine! And he knows exactly what to do get a toned firm butt!
This is definitely for women so don’t be put off by resistance training – its simple and its fast, no long hours at the gym which is an absolute time saver.