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Lift and tone your lower butt with the right combination of exercise.
Saggy buns are nothing to smile about, but you can do exercises to help tighten your lower butt. In conjunction with aerobic exercise and healthy eating for weight loss, muscle-toning exercises that target the tush will give you the shapely, lifted butt you desire.
Squat to Tone Your Butt
Although you can't target fat in specific areas of the body, you can target certain muscles. Start a strength-training program that includes two to three 20-minute sessions per week. Include exercises that target the lower butt, such as squats, lunges and step-ups. With or without weight equipment, perform squats by standing with your feet about 2 feet apart. Bend your knees while pushing your butt back as if you're trying to sit on an invisible chair. Squat down as far as you can, but no further than the point where your thighs are parallel with the floor. Return to standing by pushing with your feet and legs to stand back up. Repeat eight to 12 times. If you're using weights for your lower butt-toning exercises, ensure they're heavy enough to tire your muscles by the 12th repetition. When the weight becomes easy to use, increase by 5 to 10 percent to keep your glute muscles challenged.
Work Your Legs with Lunges
The muscles surrounding your butt, such as those in your hips and upper thighs, also contribute toward the shape of your lower half. Add hip-toning and hamstring exercises to your strength training routine for a shapely bottom and lifted butt. Glute activation lunges and side lunges work your butt, hips and thighs to develop toned, curvy hips and a butt that's round without being fat. Stand with your feet together to begin side lunges. Take one exaggerated step toward the right and lunge into position by bending your right knee. Push up through your right leg to return to standing. Perform with or without weights for eight to 12 repetitions on each side.
Lose Excess Fat with Cardio
Because you can't target butt fat exclusively, it's important to engage in cardio exercises for 150 to 300 minutes per week. Choose exercises you like so you'll stick with them. Burning 250 to 500 calories per day, will help you lose 1/2 to 1 pound per week all over and on your lower butt. Walk for an hour or ride your bike for 30 minutes to burn 250 calories. Exercise more vigorously by swimming, jogging or playing tennis for one hour to burn 500 calories.
A healthy diet will also help you drop excess pounds. Trim 250 to 500 calories off your daily intake for an additional loss of 1/2 to 1 pound per week. Focus on healthy foods such as lean proteins, whole grains, fresh vegetables and fruits, and low-fat dairy to fill you up and fuel your body.