What kind of exercise can I do to lift and tone my bottom at home!?!
Question: When running on the treadmill, try running on a level 2 or 3 incline, or if running outdoors incorporate hills into the run.
These strength moves can also help; do 12 sets, three reps of each, three times a week.
BUTT RAISES
Start in a push-up position, with a stability ball under your shins. Flex right foot, squeeze glutes, and lift right leg 6 inches. Lower to just above ball. Do 12 reps; switch legs. Repeat.
SUMO SQUAT
Stand with legs slightly more than shoulder-width apart, toes pointed slightly out, holding a 2- to 5-pund dumbbell at arm's length in front of you. Squat keeping knees above ankles and back straight. Push up through glutes.
REVERSE LUNGE
Stand with feet hip-width apart, arms at sides, holding a 2- to 5-pund dumbbell in each hand. Lunge back with right foot. Push yourself back up. Switch legs; repeat.
Answers: When running on the treadmill, try running on a level 2 or 3 incline, or if running outdoors incorporate hills into the run.
These strength moves can also help; do 12 sets, three reps of each, three times a week.
BUTT RAISES
Start in a push-up position, with a stability ball under your shins. Flex right foot, squeeze glutes, and lift right leg 6 inches. Lower to just above ball. Do 12 reps; switch legs. Repeat.
SUMO SQUAT
Stand with legs slightly more than shoulder-width apart, toes pointed slightly out, holding a 2- to 5-pund dumbbell at arm's length in front of you. Squat keeping knees above ankles and back straight. Push up through glutes.
REVERSE LUNGE
Stand with feet hip-width apart, arms at sides, holding a 2- to 5-pund dumbbell in each hand. Lunge back with right foot. Push yourself back up. Switch legs; repeat.
Ah, yes. The Jean Claude Van Damme butt clenches. Just google it.
Personall i enjoy dancing which works. But a specific excercise would be using a yoga ball. Lying down bend your knees so your feet are flat on the ball and lift your bottom up. Another good one is the plank which tones most of your body. Lying on you stomach with your hands streched in front of you, lift your legs and your straight hands for 5 seconds then down again. Repeat this as many times as you feel you need to.