Weight loss and muscle toning require a combination of diet and exercise. While classic cardiovascular exercise helps improve the appearance of your legs and butt, you will also need to do some toning exercises to lift and sculpt your muscles. Read on to find out what to do to get a fabulous butt.
Steps
Part 1 of 2: Focused Cardio Exercises
Step 1. Choose the exercises based on how much they can tone your butt, hips and thighs
These are the most suitable ones:
- Use the elliptical. If you can't run on the treadmill, the elliptical will be just fine. It will give you the same benefits, but it will be less harsh on the body. Also try to choose a program that gradually increases the intensity or changes the incline at intervals.
- Choose a program that simulates the incline of the mountain or hill on the treadmill. Running, and not walking, will activate most of the gluteal muscles. Also, using an incline program will work more muscles in your legs, hips and butt.
- Use the stepper. Practice for at least 20 minutes on the stepper. Make sure you choose an interval program, this way the change in intensity will make you burn more fat.
Step 2. Choose an outdoor aerobic exercise designed especially for the glutes
The following are perfect for exercising outside the gym:
Jump the rope. Jump rope for 1-2 minutes then rest for 30 seconds. Do 2-5 repetitions
Step 3. Run up the stairs
Find a stadium or a very long flight of stairs. Run up and down the stairs 10 times.
- Change intensity by climbing the stairs first one at a time, then two and then three. Then repeat from the beginning.
- Run or hike uphill. Use the outdoor paths to your advantage. Run them as fast as possible to burn calories and tone your butt.
Step 4. Try exercises to tone your glutes
- The booty barre is specially designed for the hips, thighs and buttocks. While this is a full-body workout, the high number of lunges and stretches will help you get a firmer butt and lose weight.
- Take steps. Most gyms offer courses of 45-60 minutes.
- Try Zumba or Oula. Dancing is a great lower body workout and these disciplines incorporate movements that are useful for burning fat.
Part 2 of 2: Strengthen the buttocks
Step 1. Create a 30- to 45-minute workout designed to sculpt your glute muscles
Many of these exercises are also useful for other parts of the body. Work out every other day to give your muscles a chance to rest and regenerate.
While it is true that you cannot focus only on one area of the body with the exercises and hope to lose weight only in that point, by strengthening the muscles you will be able to lift and improve the appearance of the area to be treated. In addition, muscles burn more calories than fat and in this way you will activate your metabolism
Step 2. Do squats
While standing, spread your legs until your feet are aligned with your hips. Put your body weight on your heels and come down until your thighs are parallel to the floor.
Hold for 1 to 2 seconds and then slowly come back up. Do 10 to 20 lunges every other day
Step 3. Do the side stretches
While standing, spread your legs until your feet are aligned with your hips. Step to the right as wide as possible and bend the knee.
Keep your left leg straight. Hold the position for a few seconds and then return to the starting position. Repeat 10 times on each side
Step 4. Stretches
In this variation you have to place the right leg behind the left one. Bend both knees and keep your back straight as you lower yourself.
Bend your knees as far as you can and then return to the starting position. Repeat 10 times and switch legs
Step 5. Do a series of toning exercises on an exercise mat
You will need to get on all fours and keep your back and abdomen in tension. Make sure you don't arch your back too much or you risk getting hurt.
- Start with back kicks. Lift your right leg and keep it straight. Kick straight up for 45 seconds. Repeat on the other side.
- Side openings. Return to the position on all fours. Open and raise your leg like a dog does when he needs to go to the toilet. Try to get it as high as possible, hold the position and come back down. Repeat for 45 seconds on each side.
- Leg raises. Return to the position on all fours. Raise your right leg while keeping the knee bent. Try to get as high as possible and then slowly come back down. Repeat for 45 seconds on each side.
Step 6. Planking
In this case you have to assume the same position used to do the push-ups and try to maintain it for 30 to 60 seconds. Look for variations of this exercise to tone your entire body.
Step 7. Add weights
As soon as you are able to perform the previous exercises perfectly, you can add weights or dumbbells to increase resistance.
