What exercises can be easily done at home to tone up buttock muscles?!


Question: As a mother to a 6 year old and 11 month old baby I do not get any spare time for gyms and although I have lost my baby weight, my bum feels 'saggy'. What exercises can I do at home to tone up the muscles? Someone mentioned 'waddling' accross the floor on my bum. Is it a matter of keeping it up every single day or is two or three times a week OK? I am a very busy mother. Cheers. Have Fun. :0)


Answers: As a mother to a 6 year old and 11 month old baby I do not get any spare time for gyms and although I have lost my baby weight, my bum feels 'saggy'. What exercises can I do at home to tone up the muscles? Someone mentioned 'waddling' accross the floor on my bum. Is it a matter of keeping it up every single day or is two or three times a week OK? I am a very busy mother. Cheers. Have Fun. :0)

Anytime, any day, anywhere - standing at the sink, preparing food, while doing ironing. Keep pulling on those bum muscles - put on some music and keep in time to that; it's fun to do and will bring results in no time.
When you are walking - out shopping, keep pulling with every step.
While you are at the inconspicuous exercises, make sure you do the pelvic floor strengthening exercises (which also uses the bum muscle clench) this will help to save you from the urinary leaks which come with age.

Squats. lots of them.

just clench the muscles. You can even do it sitting down

The best thing I find is lay on the floor with your knees bent. Lift and tilt your pelvis up and lift your bum off the floor. When doing this squeeze your bottom. This should help. Try it with your 11 month old on your tummy. That will really work you.

lie on ur tummy - lengthen ur legs behind u then lift one leg at a time while squeezing ur butt - u only need to lift them to about a 30degree angle

lie on ur back - bend ur knees so they're paralell and feet flat on floor - hand by ur sides and palms flat to floor - lift ur pelvis as high to the ceiling as u can squeezing ur butt as well - jst keep repeating that...

Facing.Stand arms length from the wall with your fingertips touching for
balance.Raise one of your legs bent behind you.Now bend the other
leg and go down until your bottom touches your raised heel.Do
3 times and switch legs.Increase to 10 as you get stronger.2
Weeks you'll have the best shaped bot and legs around.

bodyweight squats as many as u can, as many sets as u can, every 5 days, an you will have buns of steel in no time.

all you do is squat down into a skiing position and back up, remembering to breath deeply in between each rep.

Clench...
Squat....
Tilt that pelvis up!
Best of Luck to you

I highly recommend Ministry of Sound "Pump it Up" dvd's. They are the best! They do everything in just over one hour. I have 4 of those dvd's now and I really enjoy them so much. When your little ones are asleep put on the dvd's and see your body transform. I recommned 3-4 times a week of doing these dvd's.

Climb the stairs several times a day. Any exercise which takes the heel behind the buttock will firm it.

Try squats with a pair of dumbells or two 2 litre bottles of water in each hand.
Why not combine this with a couple of weekly sessions of step aerobics. It costs next to nothing to buy a step and step workout video that you can do at home.

Hope this helps

Squats & lunges 3 times a week, start with just doing the exercises with your own bodyweight & ensure good technique (check fitness magazines or internet or get a gym trainer to at least show you the basics of the exercises). Then after a week or so, add weight just as dumbbells or holding water bottles... You should aim to fatigue the muscles each time you work & after the first few times will feel an ache the next day...
Don't be afraid of weights as using them will increase your muscle tone & muscle takes up less space in the body than fat, so soon you'll have a toned unsaggy bum....
ps - i have no idea where the waddling idea came from, i have never heard this before & it will not do anything to tone your bum!!!
Good luck!





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