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Tone Your
Butt Techniques
Written by: Yu Chung Leong
How to tone your butt is the
most frequently asked question, especially among
women. This is because for women, the fat tends to
deposit there more than other areas. To make things
worse, all the fabulous clothes that women wants to
wear, needs a firm and tone butt! To be honest,
nothing looks better than a tight pair on jeans on a
well tone butt.
A lot of people gain weight on their butt without
them noticing. First of all, you can really see in
front of the mirror. You will only notice it when
somebody makes a comment and by that time, it is
already too late.
But not to worry, you can still lose that fat on the
butt and thighs. Proper weight training, dieting and
cardio workout can help you achieve the tone butt.
The only thing is that you have to patient because
it might be the last part that tones down.
Understand that losing body fat is not an overnight
process. It takes time and effort but surely the
results is well worth the wait.
The butt muscle, which is also called the glutes, is
just like any other muscle in the body. It just have
o be hammer with weights and it will tone up.
Coupled with cardio and dieting, the fat will melt
off.
Here are some workout, cardio workout and dieting
tips to help you tone up the butt.
Tone Your Butt 1
Workout you legs with weights! A lot of people hate
training legs. This is because the leg muscles are
usually covered and it is not so noticeable compared
to the arms and shoulders. This is a very strong
reason for you to consistently train your legs.
There are 3 leg exercises that is a must do for the
butt. These exercises are the barbell squats, 45
degrees leg press and the walking lunges.
These are excellent compound exercise that works
more than one muscle at a time. The barbell squats
and walking lunges are free weght exercises and
require lots of effort in balancing during the
exercises. This will put extra amount of pressure on
the butt. Do not go to fast in the exercise. The
tempo should be one second up and two seconds down.
Tone Your Butt 2
Do not forget about the hamstrings. Make sure you
perform these 2 super hamstring exercises that can
really workout the butt as well. The exercises are
the dead lift and seated or lying down hamstring
curls. Perform these hamstrings exercises at the end
of the leg workout.
Tone Your Butt 3
Perform isolation exercises as well. These exercises
can specifically target the butt muscle without
involving other muscle groups. Make sure your
perform these exercises at the end of the workout
because if you tire the butt exercises at the
beginning of the workout, you would not have enough
energy to do the other leg exercises like squats and
leg presses.
Isolation exercises for the butt are the glute
machine and the abductor machine. An excellent way
to use the abductor is to lean forward while keeping
your back straight. Use the drop set technique. A
drop set is a set, which consist of 3 sets. The
first set uses heavy weights and low reps, for the
second set, reduce the weight but increase the reps
and for the third set, increase the reps again and
decrease the weight.
Tone Your Butt 4
Choose your cardio machine that works the butt
muscle more. Although all cardio machines are made
to achieve the small goal, which is to burn body
fat, the cardio machines focuses on different muscle
groups. The best cardio machines to tone up the butt
are the stair master or stepper, the new Technogym
Wave and the elliptical trainer done backwards.
Perform 3 to 5 cardio sessions a week for optimum
results. One cardio session should be about
forty-five minutes at the intensity of 75 to 85
percent of your maximum heart rate.
Tone Your Butt 5
You can also workout your butt without any gym
equipment. Use the stairs more and avoid the
escalator and lifts. Climbing up stairs is one of
the best ways to tone up the butt. So, the next time
you plan to take the lift, skip it and head on for
the stairs for some extra workout. You can also tone
up the butt by squeezing your butt muscles and
holding it for the one minute. This is what we call
an isometric contraction where the muscles are
working but there is not movement involved. Do three
sets, holding the contraction for at least one
minute.
There you go ladies and gentleman. A fabulous
workout to get a well-toned butt! Use this workout
once a week and make sure you have at least 72 hours
of rest before repeating this routine if you intend
to do twice a week. Make sure the intensity is high
during the workouts, which means, rest should be one
minute to one and a half minute. The weights you use
should be challenging as well, if you are breezing
through your workout, you are not getting much done.
About the Author:
Yu Chung Leong is an experienced and motivated
personal trainer for many years. He is passionate
about health and fitness and enjoys helping people
achieve their fitness goals. He writes many free
weight loss tips at
http://www.lose-fat-tips.com
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