how to tone up your butt fast?
823935
Step 1: Get down on all fours with your head up and hour focus forward. Keep your left knee bent and lift your left leg out to the side in a 90 degree angle (or as high as you can)\nStep 2: Now extend and straighten your left leg so your toes are pointed and straight out to the side. Then bend your knee again and return to the starting position. Repeat SLOWLY 10-12 times on each leg. Try to do three sets of these kicks and in order for it to actually work, you should feel it burning at the end of each set.\n\n\nAnother way is to do lunges but you have to at least 50 in a row but slowly. make sure your knee does NOT go past your toes and that the other knee almost touches the ground. To keep balance and form, lace your fingers on top of your head to keep them out of the way. I promise you that this works, our cross country team did this after our run and our butts were so sore (but worked out) that I could barely walk for 5 days. \n\nAnother way is to do squats. Again, make sure your knees do not go past your toes because you will get knee problems if they extend too far. \nStep one: Stand with your legs spread more than shoulder width apart. \nNext pretend you are going to sit on a chair (so like stick your butt out so you're squatting) and touch the floor with just your finger tips. \nStep three: Come back up and place your feet together. Then step right with your right foot and squat, touch the floor and come back up. and repeat 15-20 times (you should do as many as you can but three sets, and then gradually increase your repetitions) \nStep four: Repeat squats only slide left with your left foot so you get and equal work out on both sides.\n\nAlso, if you lie on your back with your knees bent and arms resting at your sides, palms down, straighten your right leg up toward the ceiling so it's in a line with your left knee. then press your shoulders and upper back into the floor as you squeeze your butt and lift your hips off the floor; hold (so you kind of look like a right triangle) then keep your leg extended and abs tight throughout the move. Don't use your arms to help lift your body weight--just your leg and butt muscles. Slowly release your butt back down to the floor do 10 reps and switch using your left leg (lifted) and your right leg bent on the floor.
1106245
Instead of doing lunges that go from side to side, spread your feet shoulder width apart, squat down and when you come up squeeze your butt cheeks as tight as you can and hold it for 3 seconds - then repeat like 20 times a day for a week then work your way up from there.
199561
There is no way to "spot reduce"---that is, you cannot just lose fat in certain areas that you wish to tone up. The only way to lose fat is to do cardio (treadmill, bike, dancing, etc.) The best of both worlds is to do cardio and do resistance training, such as sit-ups or crunches for your abs, leg press for tightening the legs and butt, leg extensions, calf raises, etc.....\n\nit all depends on how dedicated you are to the gym, but for a rough estimation, i will gear a workout around an hour's time.\n\nTry to do your ab workouts concentrating each area of the abdominal. Do crunches for the upper abs, try to do leg lifts and scissor kicks for lower abs (lie on your back, hands under the butt or on the sides, lean your head up a little bit and keep your legs straight out with no bend in the knees and lift your legs up about 6 inches and hold them. make sure you alternate left leg and right leg, dont lift them both up simultaneously. the scissor kicks are the same method except bring both legs up together about 6 inches, and then separate your legs to the sides. bring them back together and repeat. \n\ndo these exercises, along with other exercises that you wish to tone up with, and then do cardio.\n\nits not good to hope on a treadmill and run as fast as you can for a mile and then quit. it is MUCH better to do a lower intensity on a treadmill (try to do a nice steady jogging pace) for at least 20 minutes. The treadmill will help burn fat better than anything else, and it will also tone up your legs in the process. the key for any cardio workout is to keep your heart rate high for an extended period of time. the equation 220 minus your age is an indicator of maximal heart rate. I'd try to keep the cardio workouts at around 60% of your maximal heart rate for at least 20 minutes. This will burn fat and get you in shape.\n\nAs far as eating, there are so many different diets and most of them are unsuccessful. The "fad" diets i would completely not even try (atkins, south beach, etc.)--they are not meant to last and are not practical. If i were you, i'd do something basic, because working out 4-5x a week doing exercises listed above will get you in shape. But as far as diet is concerned, try to just avoid certain foods that you know will harm your chances of losing weight, such as soda, cake, cookies, and everything else "junk food." \n\njust take a peek at the nutrition facts and try to avoid foods with high saturated fats and trans fats, and try to eat low carb foods at night. if you are one of those people that needs to eat at night, try to eat something healthy at night as a snack, such as salad, fruit, etc. \n\nthis is the basics...there is so much more detail i could go into, but you can basically get a good jump start on your diet and exercise routine!\n\nhope this helps!
756599
first of all...............lmao................\nsecond................wash butt..........\nthird..............wash butt everyday.\nthe end.
1178084
For your stomach you should try the backwards situps.  Lie down on the floor with arms down and legsstraight down.  Keep your legs straight as you bring them in the air.  Take them back down straight and continue this on a daily basis.  For your butt, try deep lunges.  Just stand up straight and put one leg in front of the other.  Lean into the leg in the front ten times.  (Put all of your weight on that leg.)  And then switch to the other leg and do the same.
380732
I know ALOT of ways that are easy for you to do to lose some weight healthy and very fast. \n  \n   For a great bikini body, exercise your core; curls and scrunches all are great to tone down your tummy. \n\n\n    For that annoying bloated look below your belly button, lower stomach exercises can be laying on the floor and raising your legs slowly up and down. Hovering is also an amazing routine for killer abs.\n\nAlso for that lower stomach, cut out extra carbs like lots of white bread, stay away from un-natural sugar, drink water when you have a craving to snack. \n\nAlso, small time sets of hard core fast arobics less than 5 minutes that are really heart rate stimulating will boost your metabolism TUNS!
977654
Squats (where your butt comes all the way down to your calf, contrary to popular belief parallel isn't best)\nLunges\nStep ups...holding a barbell/dumbell step up and down on a bench\nDeadlifts\nLeg Curls
562287
You really cannot do to much in two weeks. It takes a few weeks for your muscles to adjust and get bigger. You should have started working out about a month ago you might have then seen some small results. As for now just try this machine that they have at the gym called stair master. It works damn near everything. Your whole legs your butt. That machine is the best thing invented for the legs. You can also ride a bike and run up and down stairs. Try squats and lunges. I was a ballet dancer for 14 years I had the best legs ever. I quit sadly and now I am on the stair master and it really really helps. good luck!
384940
You doing alot of crunches and not enough of shaking up the fat.  You have to run as well.  Get that extra weigh off you.\n\nYou should do abs every night.  I do 100 squats a night and my butt is tight!  I'd say do cardio today, tomorrow, the day after .....
194147
the best way to tone in that area is to do 30 mins of cardio at least 3 times a week.  as far as exercises go for abs, do crunches with your legs extended straight up lying flat on the floor.  extend your arms above your head towards the ceiling.  raise your shoulders slowly upward, reaching your arms toward your toes.  do 4 sets of 12 crunches, during each set don't let your shoulders touch the ground.  for thighs lie on the ground with your feet flat on the floor.  raise your hips up and down, tightening your glutes (this will also work your butt).  alternate lifting one leg off the ground, holding it straight out.  also do 4 sets of 12.  if you have any other questions you can e-mail me at emmalee_1633@yahoo.com.  i am a certified personal trainer but i've taken a higher position at the fitness company i work for so i'd be happy to help you :)
767217
There are exercises that may help slightly enlarge and tone your butt (Gluteus Maximus / Glutes). Leg exercises like squats and leg curls for the thigh bicep will also work your glutes. Your diet and the aeorbics execrise will affect your body size a lot more than weight training, so you won't lose just pushing weights.
955446
there is an excersise that gives you great clevage. It's called killer cleavage and you take 8lbs weights and put them directly out (parrell to the floor)  bring them together and then back out. do 20 reps and 5 sets. For butt there is one where you are on all fours (back parrell to floor) take your leg and raise it so that your thigh is parrell to the floor.  Raise it higher from there and do not drop your knee to the floor. Do 30 reps and 5 sets. Add about 100 crunches where you hold at the top for 20 secondsto balance it out. As for foods just drink lots of milk and eat LOTS of veggies and protien (meat, fish, tofu, nuts)...this really works! I do it every day. Good Luck!\nxoxo\nKendra
454575
Walking and leg kicks and leg lifts will work for you in about 30 days. Walk up inclines and on the grass not the sidewalk or road, do leg kicks by putting one hand against the wall and lift your leg up knee first then straighten out the leg, do this forward then side ways. When you walk take long heel to toe strides to make sure the lower trunk is getting the work out. Bicycling is also great for this area. Tie kwon doe is also super for leg and trunk toning.
233963
lay down a mat or a towel, get on your hands and knees, then lift your leg behind you, bend your knee and push up until you feel your butt tighten...do this with each leg 50 times and your butt will look and feel awesome after a week or so....
132709
1) Exercise. like yoga or swimming or biking. etc.\n2) Lie down, and move your leg in circular motions like you are on a bike. So, this way you dont' actually have to exercise and bike outside. and you dont have to buy a bike. =D\n3) in the morning, squat down and shoot up. and repeat teh exercise very fast. It helps tighten the thighs and the butt. \nGOOD LUCK!
838439
You could do 5000 situps in a day and not get the results you want.\n\nResearch has come out that if you want to tone up, do cardio. Try pilates. Run.
407532
Do crunches, but do them properly.  Lie flat on the floor, raise your head part-way up as you are bringing your knees up, then slowly, very slowly lower your legs to the floor. Do as many reps as you are comfortable with, gradually increasing the number of reps per day. Eventually add ankle weights to really add toning benefits.