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How to Tighten Up a Flabby Bottom How to Tone Your Butt Naturally
 
Your butt is composed of several muscles that support many day-to-day activities as well as making sports and exercise easier. Carrying excess weight in the area covers these muscles. Combining cardiovascular exercise for fat burning with strength training for creating definition in your backside is a natural way to tone your buttocks. In addition, a well-balanced diet fuels your workouts and ensures adequate nutrient intake. It is important to note that spot reduction isn't possible, but a healthy exercise and diet program aids in weight loss all over your body, including in your rear end.


Engage in 150 to 300 minutes of moderate-intensity cardiovascular exercise each week. This type of exercise burns fat from your buttocks, allowing the muscles to show. At a moderate intensity you'll be winded, but will be able to carry on a conversation. You'll likely need exercise times at the higher end of the range for effective weight loss. Choose activities that work your buttock muscles for extra toning benefits. Walking, dancing and swimming are good options.


Do hip-lift progressions for one minute, two or three times each week. This move targets most of your buttock muscles, making it a good choice for toning. Lie on your back with your knees bent, your arms resting at your sides and your feet on the floor. Lift your hips, creating a straight line with your body from your knees to your shoulders. Hold for one second and lower to the starting position. Continue for 60 seconds. To make the move more challenging, extend one leg up as you raise your hips. Alternate legs with each progression.


Do at least 12 supermans, two or three times per week. This move targets your gluteus maximus, the largest muscle in your rear end. Lie on your stomach, arms and legs extended. Lift both arms and both legs into the air several inches and hold the position for several seconds. Return to the starting position to complete one repetition.


Do at least 12 dumbbell squats, two or three times each week. Stand with your feet about hip-width apart and hold a dumbbell in each hand. Lower your body as if sitting in a chair, stopping when your knees reach a 90-degree angle. Return to the starting position to complete one dumbbell squat.


Eat a variety of healthy foods from each food group. This includes fruits, vegetables, lean protein, low-fat dairy and whole grains, foods that offer your body fuel for exercises that tone your buttocks. In addition, this type of diet is generally low in calories, helping you drop unwanted weight from your backside.





