Top Exercises to Tone Your Butt

Tighten you tush in just 30 minutes a day. If you want to really tone up add cardio at the end. 

 Warm-up: Make  sure to do a quick 5 minute warm up. March in place, run in place, do some  jumping jacks or jump rope. Just get the blood pumping before starting your  workout.

Tools: free weights, exercise matt, step or chair, exercise ball

STRENGTH CIRCUIT 1

Perform one set of each exercise without  resting. For example, you’ll do the prescribed number of repetitions of the  first exercise, and immediately do the second exercise and so on. Once you have  finished going through the first circuit rest 1 minute and repeat again before move on to the second  circuit.

In-and-Out Lunge – 15 reps

Dumbbell Side Lunge and Touch – 15 reps

High Step-up – 20 reps

STRENGTH CIRCUIT 2

Perform one set of each exercise without  resting. For example, you’ll do the prescribed number of repetitions of the  first exercise, and immediately do the second exercise and so on. Once you have  finished going through the first circuit rest 1 minute and repeat again.

X Jumps – 15 reps

Wall Squat – max time

Fire Hydrant – 20 reps

Bonus  ROUND!

Repeat strength circuit 1  & 2 one more time, this time without their own repeats.

In-and-Out Lunge – 15 reps Dumbbell Side Lunge and Touch – 15 reps High Step-up – 20 reps X Jumps – 15 reps Wall Squat – max time Inner Thigh Squeeze – 30 reps Fire Hydrant – 20 reps

STRENGTH CIRCUIT 1

In-and-Out Lunge – 15 reps

Stand with feet  hip-width apart, hands on hips. Lunge left leg forward diagonally toward left  and lower hips until left thigh is parallel to ground. Press through left heel  to stand and repeat with right leg, lunging diagonally toward right. Do diagonal  lunges, alternating legs. 15 reps each leg.

Dumbbell Side Lunge and Touch - 15 reps

Hold a pair of dumbbells at arm’s length at your  sides. Take a big step to your left onto a balance board and lower your body by pushing your hips backward and bending your left knee. As you lower your body, bend forward at your hips and touch the dumbbells to the floor. Repeat for all reps, and then  switch to your right leg. 15 reps each leg
Note: If the exercise is too hard, do the move without the dumbbells; just reach for the floor with your hands. Also you can do this exercise without a balance board.

High Step-up – 20 reps

Stand facing a bench  or step that’s about knee height. Lift your left foot and place it firmly on the  bench, push down with your left heel, and push your body upward until your left  leg is straight and your right foot hangs off the bench. Lower yourself back  down. That’s one rep. Do all reps on left leg, then do the same number of reps  with your right leg.

STRENGTH CIRCUIT 2

X Jumps – 15 reps

Stand with feet hip-width  apart, arms down. Squat, leaning torso forward and extending arms behind you,  palms facing ceiling. Explode up, reaching arms and legs wide. Land with knees  soft, feet hip-width apart, and squat low again. 

Wall Squat – max hold

Stand with your head and  back against a wall. Position your feet shoulder-width apart, about 18 inches  from the wall, and keep your arms at your sides Lower your body into a squat  position until your thighs are parallel to the floor. Hold for as long as you can.

Fire Hydrant – 20 reps

Start on all fours (hands  under shoulders, knees under hips) with abs engaged and back flat. Keeping upper  body still, lift bent right knee out to side at hip level. 20 reps each leg

Tools:

About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>