10 September 2010

Want a toned backside?

Leave the big bottoms to the fatcats and hone yours down to a lean, toned tush. It’s not something you’ll flex in the gym, but fear not – it’ll get noticed.


Leave the big bottoms to the fatcats and hone yours down to a lean, toned tush. It’s not something you’ll flex in the gym, but fear not – it’ll get noticed.

And there are few nicer compliments than, “One of the first things I noticed about you was your cute butt.”

So how can you get one?

Firstly, you need to strip your size-38 lard from your size-32 gluteal muscles. You probably know that doing that raising your metabolic rate – the speed at which you body consumes energy.

It’s like getting a car’s engine to idle higher than it needs to.

And anything that makes your heart work at around 80% of its resting rate for 20 minutes or longer three times a week will up your metabolic rate, whether it’s mountain-biking, running, swimming, aerobics or rowing.

Running’s a good way to burn off weight and if you run up hills or stairs you’ll burn weight while building muscle tone in your posterior.

Toning those muscles

Now you know how to burn off the excess weight. The next steps will tone the muscles.


  • Pelvic squeeze:
    Lie flat on your back, with your arms at your sides and your knees bent, feet flat on the floor. Cross your left leg so that your left ankle rests on your right knee, just as though you’re sitting in your lounge. Clench your buttocks and lift them about 30cm, keeping your left heel flat on the floor.
    Do three sets of 15 on each side.
  • Glute stretch:
    This won’t so much tone your butt muscles as loosen them up for the workouts you’ll put them through. Lie flat on your back, lift your left knee to your chest and grab it with both hands. Hold for 10 seconds and relax.
    Do three sets of 15 on each side.
  • Half-squat:
    This works your calves as well as your bottom. Grab a barbell with some light weights and hold it across your upper back. Keeping your feet shoulder-width apart and, keeping your spine straight, bend your knees, squatting until your upper legs are nearly parallel to the floor. Keep your chin up and stick your butt out to keep your back straight. Don’t return to the fully standing position – keep your knees slightly bent.
    Do three sets of 15.

For more exercises and fitness video's click here or post a question to FitnessDoc here.

(Health24, updated September 2010)


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