How To Tone Your Bum (9 Tips For a Firmer Tush)

 

If you are reading this, you are probably one of the many women who hate the thought of a saggy butt. This area of your body should be strengthened not only for aesthetic appeal, but also for health reasons. The glute muscles help keep your body stable. To tone your bum, here are simple steps to follow:

How To Tone Your Bum

Do squats

This is one of the most basic, but challenging exercises that you can do to tone your butt. Stand with your feet hip-width apart, and make sure to push your hips back to place the weight into your heels. Lower down your body to a 90-degree angle, and then stand back up as you press down on your heels.

Try the bridge

This is another glute-lifting exercise. Lie on your back, bend your knees, and plant your feet firmly on the ground. Push your hips up to the ceiling, but make sure to squeeze those butt muscles. Carefully lower your hips to the floor, repeat as many times as possible. This workout will target not only your backside, but also your legs and abdominals.

Level up with a squat pulse

The squat pulse puts more challenge to your regular squat. Stand with your feet hip-width apart, and then push your hips back to bring your weight into your heels. Perform the regular squat, but do not stand up straight afterwards. Make small up and down movements to create a continuous pulse for that added burn.

Add weights to your workout

You can add challenge to your usual butt workout by using weights. Carrying 3kg or even 5kg of weight will make the basic butt exercises, like the lunges or squats, even harder. The results will show up faster, too. Make sure to hold the weights at the hip or shoulder level. Holding the position for at least 30 seconds will give you more burn.

Try yoga or pilates

These two workouts will help improve your flexibility and mobility. The poses will work your entire body, including your glutes. Adding yoga or pilates into your routine will help tone the backside faster.

Do varied training more often

Varied training doing a total body workout such as strength, cardio, and resistance training is a fantastic way to create balance. Each varied training routine should include a range of body movements and focus areas and aim for quick rest breaks in between – just enough for you to prepare for the next move.

Eat a balanced, healthy diet

To tone your butt, you need to burn fat overall because as we know, spot fat reduction is pretty much a myth – the best way to tone any body part is to ensure that you have burned off excess fat overall. This does not mean you need to starve yourself, because this is a total no-no. As a general rule, eat whole foods, and avoid processed foods. A balanced meal includes healthy carbohydrates (anything that doesn’t come in a packet is a great start!), proteins, and vegetables.

Ditch the junk food

Exercise alone is not enough to tone your butt. If you have an unhealthy lifestyle, then you are just putting your regular exercise to waste. It will not be enough to combat the harmful effects of junk food, which contains plenty of empty calories, sodium, and bad fat. Junk food will only make you gain more cellulites, and it takes hours of strenuous exercising to get it out of your system.

Drink a lot of water

Staying hydrated all day will make you lose weight and give you tighter skin. It is recommended that you drink at least two liters of water a day, and more if you sweat a lot. Alcohol and caffeine are not good sources of fluid because they can get you dehydrated. You should kick-start your day with a glass or two of water, and aim to drink as much as possible later in the day.