For women, a tight, toned tush is something to be desired yet sometimes so elusive. The problem that most women face is that the body tends to hold most body fat in the hip, glute and thigh region, and many find their pants getting tighter when they start to work out. The key to toning down those legs and toning up that booty is high repetitions. Lots and lots of reps to burn that muscle out.
These are the top 5 moves for shaping those hips and toning up those buns:
Walking Lunges- walking lunges are great for lifting the buns and also tightening the quads. High repetitions are important for not adding size. If you have smaller legs and are looking to add some muscle, then walk with 5-10 lb. Dumbbells in each hand. In walking lunges take a GIANT step forward, go down on the back knee, barely touching the floor, and then press through the front foot to walk forward in to the next step. Try to do 3 sets of 20-50.
Step-ups- Stand behind a step bench or small platform. Place the right foot on the step and step straight up, lifting the left knee in front. Slowly step back down and repeat all reps on the right leg before switching to the left for about 3 sets of 10-20 reps depending on your fitness level.
Kick backs- Kick backs can be done with or without equipment. The easiest way is simply by getting on all fours and kicking one leg straight back and up while contracting the glutes. You can also try adding some resistance by using ankle weights or you can even use an ankle attachment and strap yourself to a cable machine. Do 3 sets of 20 each leg.
Deadlifts- proper deadlift form is best found by watching a video vs. following diagram pictures. Basically you will pick up a barbell, holding shoulder width and lower the barbell below you shins, as you stand up, keep the bar close to you body and finish in a full standing position. Do 3 sets of 15.
Squats- Squats can be done against a wall on a ball, standing, sitting on a chair or holding on to something. Try and challenge yourself. To start with proper technique, go to a chair or bench and push your butt back like you are going to sit down. Once your butt hits the bench, stand right back up. Try to do 3 sets with legs narrow, wide and turned out. Do 15-30 squats.
Working the glutes up to two days a week will help give it the tone and strength to turn heads. Check out all the links for videos and pics on proper form.