Exercise To Reduce The Size of Your Bum

The bottom is made up of a combination of muscle tissue, the glutes (gluteus maximus, gluteus medius and gluteus minimus) and fat. Muscle provides the shape and the fat the size.

So to reduce the overall size of your bum you need to work on reducing total body fat. Spot reduction of fat is not possible, and exercising the buttocks will result in building more muscle and so possibly increase the size of the your bum (see below as this will be explained in more detail). There, what you need to do is look at your diet to see where you can reduce calories, and also start doing more cardiovascular exercise.

Running, Swimming, Cycling and Aerobics

The best exercises to help reduce the size of your backside are running, swimming, cycling and aerobics. This is because these exercises will help burn a lot of calories and also help you the manage your appetite better. This will lead to fat loss without increasing muscle mass significantly.

Another good option is to workout on an elliptical as this will also work your upper body more, which will increase fat burning and reduce muscle growth.

The key is to really keep doing those “long and boring” workouts as these burn up a lot of glycogen (sugar/energy in the muscles) which will aid fat loss.

Just compare long distance runners with sprinters to see the different in the size of the glutes for the two types of exercise.

Do not forget, diet is important. You need to eat a low GI diet and reduce total calories to aid fat loss.

Exercise To Get a J-Lo Bum

If you want to increase the size of your backside then you need to work your muscles. Building bigger glutes is the best way to increase the size of your bum. To do this you need to do some classic weight training exercises, namely barbell squats. If you prefer you can use a leg press machine instead.

Squats and Lunges

The two key exercises are squats and lunges. Squats develop the thighs and hips as well as the buttocks (glutes). The glutes are the strongest muscles in the body so working them hard does require lifting some heavy weights.

Start your workout with a warm up. Some gentle jogging on the spot is good to start the warm up. Then perform around 20 bodyweight squats followed by 10 lunges on each side. Lunges help to strengthen the quads, the large muscles that run down the back of the legs.

After this warm up you then need to start your weight training workout. You need to use a weight which will allow you to perform 8-10 lifts in one go. It should be challenging, not too east, but at the same time you should not finish without an effort.

If you have never done squats before then start your first workout with 10kg (or 20 pounds), and perform just 5 reps (repetitions / repeats, i.e. squat down and up again 5 times without stopping). If you complete these 5 easily then add 5kg (or 10 pounds) and do another 5. Keep doing this until you fail to do 5 reps. You will then start your next workout 2 or 3 days later with the final weight you used.

So, if you manage to lift 30kg (60 pounds) 5 times, then on 35kg you struggle and stop at 3 reps, then you should start working out with a 30kg weight.

On your second workout you start the real work. After performing your warm ups again with jogging then bodyweight squats and lunges, perform 3 sets of 12 reps with your chosen weight. For example, if you manage 30kg you need to perform:

• 12 reps of 30kg
• rest for 90 seconds
• 12 reps of 30kg
• rest for 90 seconds
• 12 reps of 30kg

If this turns out to be too much of a challenge then you should drop the weight for the next workout. You want to be able to perform all of the reps (36 in total) in each workout. Likewise, if too easy, then add a little more weight.

Perform this workout 2 or 3 times a week. As you get stronger make one of these workouts heavier. For example, a month after you start you could then add 5kg (10 pounds) to the first workout of the week. The next two continue with the original weight.

To build muscle you need to make sure that your diet contains plenty of protein, so make sure that you are eating chicken, fish, seafood, pork, eggs, tofu, pulses (beans) and consider a protein shake after weight training too.

Womens Fitness Tips

This workout video from Femme Fatale Fitness is perfect for toning bums, tums and thighs. These workouts will target those stubborn areas to reduce fat and tone muscles.

Warning: The sound is not good on this video, the trainer speaks quietly and the music is very loud! Nevertheless, it is worth watching to learn the correct form of the exercises below.

This workout is done as a circuit, you cycle through each exercise and if you are fit enough you repeat them all again. To start with work on going through the exercises just once. The video provides instructions on how many of each exerise to perform. You generally perform 8 to 12 of each exercise.

All of these exercise use a customised sandbag. It is a “sand bag” fitness routine. A sandbag simply acts as a dead weight. It has some advantages over traditional barbells and dumbbells. For a start it is softer to you can hold it to your body more comfortably. It provides many grip options. Watch the burpee, press and squat combos at the end for the video to see how you can use it to effectively increase the intensity of a traditional bodyweight workout – the burpee.

1. Clean to Reverse Lunge – works thighs and buttocks – a great leg strengthener
2. Squat Presses – works thighs, buttocks and arms/shoulders – a combination exercise to burn more fat
3. Single Leg Deadlifts – works the thighs and lower back and improve stability
4. Shovelling - these work the core and simply mimic a shovelling movement. A simply twist and squat.
5. Lateral Lunges – these focus on the thighs. Step wide and sink low for best results.
6. Bent-over row to clean and press – clean and presses work the back, shoulders, arms, great for toning and strength
7. Get-up Bridge – another excellent core strength exercise, similar to the Turkish Get Up. A fantastic core strength exercise.
8. Sandbag Ab Isolation Exercise – works the abs of course! Really these are leg raises, but very effective at improving hip strength.
9. Windmills – a core workout that is most often seen in kettlebell classes.
10. Shoulder lunge press – complex movement that works the legs, shoulder and the stabilizing muscles.
11. Around the world – works upper body and core, a very dynamic exercise.
12. Marine Burpee and Squat – very intense workout that requires a good fitness level. A squat, squat thrust, leg split, then jump squat back. If you want to go really hardcore add a push up!

Get a sexy bum with these exercises

1. Squats

No other exercise targets your butt, hips and thighs as well as squats. They are also very easy to do. Just stand with your feet apart, then squat down until your thigh approach horizontal, and lift up again. If your legs are weak, use a chair for support.

2. Lunges

Lunges are a close second behind squats. They work lots of different muscles in the legs and also increase the stabilizing muscles. There are several different ways to lunge, including side lunges, reverse lunges, front lunges (the most common), and walking lunges (these are really effective).

3. One-Legged Deadlifts

Deadlifts are one of the best exercises for building athletic muscle and losing weight. They work the hamstrings, butt and lower back. To do these you hold a dumbbell in each hand in front of your thighs, step back with one foot, and then slowly lower the weights to the floor by leaning forward. Keep your back straight and bend the supporting/lifting leg. Then raise again. Repeat on each side.

4. Step Ups

Another very simple but effective exercise for the buttocks. The higher the step, the better this works. Just step up onto a platform, or use your stairs. Alternate the leading leg and keep the movements slow to get maximum benefit.

5. Hip Extensions

To perform these you need to get on all fours, and then rest your upper body on your forearms. Then simply lift one leg up, aiming to touch the ceiling with the heel of your foot. If this exercise seems too easy use ankle weights.

6. Kickboxing

Kickboxing is an excellent way to get fit and tone up. It is one of the best martial arts for fitness and conditioning, because the training is usually geared to competition fighting. Join a good kickboxing club and you will soon see great results.

7. Cycling/Biking

Like walking, cycling is excellent for toning muscles. It is also a cheap and quick way to get around town. If you live in a hilly area, even better.

8. Hillwalking and Hiking

Many of us spend so much time in the gym that we forget walking is a very effective way to tone the butt and strengthen the legs and hillwalking is even more effective. Take a long walk several times a week and you will soon see improvements.

9. Running

Some people consider running to be the best way to lose weight and get fit. Not only can it be done anywhere, you need little to do it. It also really works the backside well.

10. Street Walking

Last but not least is walking. Do not underestimate the effectiveness of walking alone. If you walk for one hour without stopping you will feel it tomorrow and the next day. This is proof that it is building muscle and burning fat. Put on your walking shoes and go for a long walk.

With the exception of kickboxing, cycling and hillwalking, all these exercises can be done anywhere. All that is required is the willpower to get up and work your butt!

She starts with some barbell squats. Note how she squats low, keeping her back straigh and gaze looking forward at all times. The towel can be used to cushion the bar as well as soak up sweat. Form is maintained well and the movement is steady. She performs many reps with a light weight. The key is to go slow and maintain a steady pace so that you do not burn out too quick. As the weight is light the muscles will be worked well be you are not aim for maximum strength, just slender toning.

Next she performs a series of stiff legged deadlifts. Rather then allowing the bar to touch the floor she stops halfway. A standard deadlift is done with the bar starting and finishing on the floor. The deadlift works the core and lower back as well as the hips. Start with a light weight, it is important to maintain good form throughout.

The next exercise is reverse leg raises which work the core and the glutes. Lie face down on a bench with your legs off the end of the bench. Then lift your legs upwards behind you with your legs bent. Again, maintain a steady and controlled movement to ensure that your work the muscles effectively without risk of burning out too soon.

I love the soundtrack on this video. The music is by Salt Tank who provide a mellow latin grove which is great working out to.

If you are interested to learn more about Lyen then she has a website which features her work as a figure competitor and personal trainer as well as fitness and training information for reaching peak performance. Visit her website: www.lyenwong.com

Lyen Wong’s Fitness Contest history

2007

• 2nd place Miss Universe Fitness, NAC International, Hamburg/Germany
• 2nd place Miss Fitness, Intl. German championships NAC, Ludwigsfelde/Germany
• 3rd place Miss Bikini at Mr. Olympia, Las Vegas/USA

2006

• 3rd place N.A.B.B.A. Intl. Inc. world championships, Benidorm/Spain, Fitness Shape category
• 1st place Miss Fitness, NAC German championships, Korntal/Germany

2005

• 1st place Miss Universe Shape N.A.B.B.A. Intl. Inc. Aachen/Germany
• 1st place Miss Fitness, Intl. German championships NAC, Salzgitter/Germany
• 1st place Miss Fitness, Intl. German championships NAC, Rheinbach/Germany
• 1st place Miss Fitness, Fitness World Contest, Graz/Austria
• 1st place Miss Fitness, Festival del Fitness, Rimini/Italy
• 2nd place Miss Fitness, German championships NAC, Schwerin/Germany
• 1st place Miss Fitness, regional West German championships NAC, Rheinbach/Germany

Classic yoga postures such as the warrior pose and downward dog, are utilized. It is quite an energetic and advanced yoga routine, so really for those more experienced with yoga. Tara Stiles does a very good job at explaining each movement throughout the routine. The stomach muscles are also used.