Fit Factor: Tone that tush!
This week, I'm going to talk about something controversial: Butts. Everyone has one, and they vary from person to person -- some are small, some are large, some are extra, extra large. Some are flat, some are round and ... well, you get the picture. And when it comes to butts, some think that bigger is better (Sir Mixalot is one obvious example) -- some even get butt implants to fill out their derriere. Me, I don't know if I'm in the 'bigger is better' school of thought, but I do think that a toned bum is the way to go. So, in honour of making your backside look as good as it possibly can in that Christmas dress, here are a few ways to shape up your tush.
- Squats. Squats are a great way to tone your glutes. If you're just starting out, you can try them without weights but if you're relatively fit, grab a set of handweights or place a bar across the fleshy part of your shoulders for an added workout. Take it to the next level. Do jumping squats by jumping on the way up. Or try wide-legged squats -- but be sure to aim your toes and knees out to the side.
- Lunges. You'll be pleasantly surprised at how effective lunges are at toning your glutes and quads. Remember, make sure your front knee doesn't go further forward than your toes. Also? Keep your back straight and your abs engaged. Take it to the next level. Add some weight to your lunges. Handweights or a bar over the fleshy part of your shoulders will do.
- One-legged dead lift. Also called pendulum, one of your legs goes back (keep it as straight as possible) while your torso goes forward until you make a T shape. Keep your back straight, your abs tucked in and your shoulder back. Focus on something still on the ground to help you keep your balance. Take it to the nest level. Grab some handweights and let them drop in front of you when your torso goes horizontal.
- Bridge. If yoga's your thing, focus on bridge posture. Here's how you do it: Lying on your back, lift your hips until you're making a straight line from your shoulders to your knees. Hold it for 5-10 deep breaths. Take it to the next level. Lift one leg off the floor. Hold. Lower. Repeat with other leg.
- Butt Burner. This is one of my most hated exercises, yet I love it because it works. How's that for a paradox? Here's how you do it: Get on all fours, and keeping your leg bent, lift it up until it's at a 90° angle to your other leg. You'll look like a dog peeing so make sure the blinds are closed. Take it to the next level. Keeping your leg up, alternate between trying to touch your knee to your shoulder and kicking your heel out behind you.
- Cardio. It's important to get your cardio in too -- it will help you burn any fat around your rump so you can actually see results.
Also? Check out this video from Kim Strother of Ford Models. She shows you how to do some of these exercises and add a couple of her own:
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Reader Comments (Page 1 of 1)
12-09-2007 @ 4:58PM
DIANE HENSCHKE said...
EVERY SINGLE EXERCISE I HAVE SEEN FOR TONING ANYTHING I CAN'T DO BECAUSE I HAVE ARTHRITIS IN MY KNEES & FEET. I ALSO HAD DOUBLE KNEE SURGERY IN '05 & I HAVEN'T BEEN ABLE TO KNEEL SINCE. ANY FITNESS EXPERTS OUT THERE KNOW OF ANY GOOD & EFFECTIVE EXERCISES FOR MY CONDITION?
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