Toning your bum: How to firm up that butt

Published by Rédac Teemix
Published on 19 November 2012

It seems like every day we're bombarded with images of celebs and models with pert, toned bums. The kind of bums that look great in a bikini and perfect in a pair of jeans. Kim Kardashian - we're looking at you.

Toning your bum: How to firm up that butt

Well, ladies, we have some good news for you. You too can tone your bum!

Yes, with a little bit of exercise you can transform a flabby behind into a pert peach (or at least make it a little bit more toned!)

We've found out the best toning exercises to get your bum in shape. But that's not all, oh no. We also found out what kind of sports help to tone your bum and discovered some simple every day habits that you can pick up to work your bum into shape.

Hurrah for easy exercise tips!

Three easy bum toning exercises

Guess how long these exercises take? Guess? Yep, just 5 minutes a day is enough.

1. On the floor
Sitting with your legs stretched out in front of you and your back straight, roll from one buttock to the other, using your arms to balance yourself. Repeat 30 times.

Variation: Still sitting down, but with a rounded back and your feet together, roll from one buttock to the other, using your knees to restrict your movement. Repeat 25 times.

2. Against a table or wall
Standing up straight, stretch one leg out to one side keeping your hips straight. Lower yourself until your foot almost touches the floor and repeat 20 times on each side.

Variation: Keeping your leg at a 90° angle with your toes pointed, make little circular movements 10 times on each side.

3. In water
In the pool, in a sitting position with a band or board under each arm and bent legs, open your knees by pushing outwards, then bring them together in front of you. Repeat 30 times.

Variation: Do the same exercise with your legs straight out in front of you (at a right angle to your trunk). Repeat 30 times.

aily habits
We don't actually use our bum muscles much day to day, but it's easy to get them working without too much effort.

Walk
Get about on foot as much as much as you can. The longer your strides the better!

Take the stairs
There's nothing better than a bit of climbing for toning your bum! Go up two by two, one slow and one fast, pushing off your legs well.

Clench your buttocks
When you're cooking, on the bus, queuing at the post office, in the shower and as often as possible, holding yourself upright, breathing deeply and holding the position.
Good sports for your bum muscles


Running
Not only does it burn fat: running is also fab for toning the buttocks. There's no point in going too fast: you're better off having a longer run (at least 30-45 minutes), regularly.

Hill walking
Going up and down inclines works your buttocks constantly in different ways.

Aquaerobics
Great for toning, building muscle mass and eliminating toxins.

Swimming
All of the strokes give the gluteals a good work-out and builds muscle mass. Swimming with flippers is even better.

Dancing
Any type of dancing is excellent for those bum muscles, which is a great excuse to go out on a Saturday night!

Outdoor, winter and extreme sports
Skiing, boarding, windsurfing, roller blading and skating all involve lots of pushing movements which need extension of the leg - perfect for buttock toning.

Aerobics and elliptic training
Just like climbing stairs, but set to music with an instructor (which is far less boring!). Cross trainers and step machines do the same job.

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