I’m going to show you how to tone your bum with 4 key exercises. The bum muscle called the gluteal group has 3 different muscles. I will show you 4 exercise for all 3 muscles of the gluteal groups.
How to tone your bum using home exercises
Exercise 1 – The Lunge
This is a slight variation of the normal lunge. The position of the body places it closer to the floor and because of the way the muscles attach to the pelvis, it is the main muscle stopping you from falling on the floor. This is why it is the ultimate glute exercise.
Sets: 4
Rest: 30 seconds
Exercise 2 – Static One Legged Romanian Dead lift
This exercise looks easy, but when you get the position correct it is a hard exercise. This exercise is a great exercise for the gluteus medius and gluteus minimus, which are located at the side of the muscles. It is important to make sure one hip is not higher than the other (both hips level). You can have the raised leg straight or bent, while the supporting leg must have a slight bend.
Repetions: Hold the position for 30 second
Sets: 3
Rest: 30 seconds
Exercise 3 – The bridge
This exercise is great for the gluteus maximus, whch is the strongest muscle out of the 3 gluteal muscles. It is important to activate the core muscles by pulling in your belly bution. This is a great exercise and you will really feel this in your buttocks.
Repetitions: 15
Sets: 3
Rest: 30 seconds
Exercise 4 – Squats
This is one of the best exercises for toning the bum and maintaining flexibility, if you are unable to do a full range squat you need to do more flexibility work. Nonetheless, you will get benefits from this great exercise just using your body weight.
Repetitions: 12
Sets: 3
Rest: 30 seconds
You now know how to tone your bum, so now you have to use these exercises. All of these exercises can be done at home, and can be progressed by using dumbbells to provide more intensity. Please leave comments on how you have found the article.
Topic: How to tone your bum
Susan Cooper says:
I will definately have to take these tips and try these. I would love to tone my bum.