How-to Slim and Tone the Butt

Look Great With Glute-tightening Cardio Exercises

Sep 18, 2009 Kimi Bynum

Exercise firms and tightens the gluteal muscles, so choose a cardio machine and get moving. Have a great-looking behind in no time.

In order to show off a firm butt, a person must first burn off the fat. Even if the muscles are tight in that region, there could still be extra junk in the trunk that needs to be shed before that smaller pair of jeans will fit. This extra fat can be lost by doing cardio (aka fat-blasting exercises). The only things needed are a cardio machine (or a space large enough to move around in), thirty minutes a day, and three days a week. With these simple routines, the fat will melt away in no time.

Increase Incline and Decrease Resistance on the Elliptical

If the elliptical machine is the cardio machine of choice, the trick is to increase the incline (an incline between five and ten is what to shoot for) and to decrease the resistance (try a resistance level between four and six). This combination will target the hamstrings and the gluteal muscles. This way, not just the quadriceps are doing all of the work. For an extra challenge, try changing between a forward and backward movement every five minutes.

Walk or Run on the Treadmill

For those who enjoy the treadmill, walking or running will work to firm the butt. Set the machine to an incline of at least five percent. Then every two to three minutes, increase the incline.

Climb Stairs a New Way

For those who use the stair-climber, which is already a butt-firming machine, try something a little more advanced. Turn sideways and cross the right foot over the left for five to fifteen minutes. Then switch sides and repeat, crossing the left foot over the right.

Do the Twenty-minute Living Room Cardio Circuit

This workout is great for when a person cannot make it to the gym, or just if she wants to change the routine from time-to-time. Within twenty minutes, a 140-pound woman will burn about 145 calories.

Start by warming up with three minutes of marching in place. For a more advanced workout, lift the knees to a ninety degree angle (a high step). Next, do sixty jumping jacks. Then march in place for one minute, or about 120 steps. After this, do another sixty jumping jacks. March for one minute, followed by thirty squats. Then march in place for another minute. Then do another thirty squats. March in place for one minute, then do another thirty squats. Then march in place for one minute, followed by another thirty squats. The lower and deeper the squat, the more difficult they will be. Next, march in place for one minute, and then do sixty jumping jacks. Again, march in place for a minute, followed by sixty more jumping jacks. To cool down, march in place for two minutes.

The breakdown for this cardio circuit looks like this:

• March in place - 3 minutes
• 60 jumping jacks
• March in place - 1 minute
• 60 jumping jacks
• March in place - 1 minute
• 30 squats
• March in place - 1 minute
• 30 squats
• March in place - 1 minute
• 30 squats
• March in place - 1 minute
• 30 squats
• March in place - 1 minute
• 60 jumping jacks
• March in place - 1 minute
• 60 jumping jacks
• March in place - 2 minutes

Strength Training is Important tooDo not forget to strength train two to three times a week. Cardio exercise alone will not tone the butt, or any other part of the body. In order to have an overall healthy body, a person needs to incorporate both strength training and cardio into her workout routine.

See the Results of all that Hard WorkKeep up the good work, with strength training, cardio, and diet, and before long, those jeans will be look and feel loose around that butt. And the reward for toning and losing all that weight? Shopping for a new pair of jeans. To learn about shopping for the right jeans, see the article "How-to Find the Best Jeans for Each Butt: Choose the Correct Pants and Look Great Wearing Denim."

The copyright of the article How-to Slim and Tone the Butt in Fitness is owned by Kimi Bynum. Permission to republish How-to Slim and Tone the Butt in print or online must be granted by the author in writing.

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