Eight exercises for a toned tush

Friday, 31 May 2013

Toughen up your booty!Slim and wanting to build muscle? If your rear is flat as a pancake and you want to build some booty, you’re going to have to get heavy with your weights. This means you should be training until failure and not be able to lift more after three sets of an exercise.

Elevated lunges
Holding dumbbells in both hands, position yourself in front of your step. Keeping your torso straight, put your right leg onto the step and sink into a lunge. Hold for a moment before returning to your starting position. Repeat with your left leg.

Pile squats
Holding a weight with both hands, stand with your legs wide and toes turned out. Keep your back straight and sink into a squat. Hold for a moment then return to your starting position.

Ball bridge
Lie on the ground with your feet lifted onto a ball at 90 degrees. Keeping your torso and butt tight, lift off the ground to form a straight line from your knees to your chin. Hold for a moment then lower back down.

Dead-lift with bar
Stand straight, holding an exercise bar with both hands (you can also hold two dumbbells). Keeping your back and torso straight, bend down to form a 90-degree angle. Hold for a moment and return to your starting position.

Chunky and wanting to slim down? If you’d like to lose some volume to sculpt a toned tush, you’ll need to keep your heart rate up to burn more calories. Explosive and plyometric moves are best for you, and adding a cardio element to your strength exercises means you’ll be getting the best of both worlds.

Side-to-side squat jumps
Lower yourself into a squat position, with one leg elevated on an exercise bench. Touch the bench briefly with your opposite arm, then spring up and over the bench to mirror your position on the opposite side. Touch down again with your other arm and repeat.

Squat and kick
Start by standing on a step. Move one leg off the step and bend into a squat. As you rise back up, lift the same leg off the ground into a side-kick and repeat. Aim for 2 sets of 10-15 reps on both sides, depending on your fitness levels.

Lunge Chop
Find a sturdy park bench or coffee table that will hold your weight. Standing alongside it, step up with your right leg and hold a medicine ball over your right shoulder with both hands. Keeping your right leg sturdy, step up off the ground and bring your knee towards your right shoulder. As you do so, rotate your shoulders to the left and lower the ball to the outside of your left hip. Return to your starting position as you lower your left leg back to the ground.

Stepping Lunges
For a more challenging take on the normal lunge, find a step of stairs to practise your lunges. Starting at the bottom, take a steep step and stretch into a lunge. Hold for a moment then step up again to lunge with the opposite leg. Aim for 3 sets of 10-15 reps depending on your fitness levels.

Bonus tips for a beautiful bum:

Dry brush daily:
This is your secret weapon against cellulite! Dry brushing improves circulation, helps with lymph drainage and the removal of toxins and exfoliates your skin. Using a natural bristle brush, start at your feet and use firm sweeping strokes up your body, towards your heart. Pay special attention to the thigh and but area. Shower immediately after brushing to remove dead skin.

Clean up your diet:
What you put INTO your body has a direct effect on the OUTSIDE. Cleanse your body of toxins by cutting down on caffeine, sugar, salt, white refined carbohydrates, alcohol, fizzy drinks and processed goods. Focus on taking in natural, unrefined and whole-grain foods, eating as closely to nature as possible. You will see an improvement in everything from your digestion to skin texture, which means good news for that tricky back of the thigh area.

Fitness Trend Influencer, Wellness Activist, TV personality, Author, Lifestyle and Wellness Expert
www.lisaraleigh.co.za
lisa@lisaraleigh.co.za
Lisa Raleigh Fan Page – Facebook
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LisaRaleighTV – Youtube

Other articles you may be interested in:
The latests exercise trends
Work out like James Bond
Top tips for getting into shape
Celeb summer bodies

Written by

Fitness and lifestyle expert, Lisa Raleigh, has been an exercise specialist for more than a decade. Known for her television roles as the winning team trainer on SA's The Biggest Loser, fitness guru on Michael Mol's Hello Doctor as well as the health and wellness consultant on SABC 3's daily morning show, Expresso, Lisa is fast becoming South Africa's unofficial face of wellness and healthy living.

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  1. Pseudo_kate

    I also make sure that I use a massager in the shower daily and foam roll after every workout. It helps ease the muscle pain after exercising and I experience less aches and pains the next day.

    3 years ago •

  1. AndreaM

    I didn’t think you could build your bum but it really works.

    3 years ago •

  1. Mishen

    Inspiration just before spring! Let’s start the spring cleaning!

    4 years ago •

  1. ProMakeupMe

    I so need to do these during winter so I’m ready for summer!

    4 years ago •

  1. Mpoyif

    Thanks for the great tips – I’m always looking for new ways to tone my rear end!

    4 years ago •

  1. Talia

    Awesome exercises but a healthy diet is a must.

    4 years ago •

  1. Abby

    so much effort! oh i wish i had enough will power to keep up a daily routine, goes great for a week and then i just dont have time and stop completely

    4 years ago •

  1. Adelaide

    I’m going to try these. Thanks

    4 years ago •

  1. Yollie

    Fantastic! Always love new ideas on how to keep fit, especially in the winter.

    4 years ago •

  1. Serisha Singh

    Definitely worth a try – got the eating plan right so far

    4 years ago •

  1. RoseAngel

    I exercise better at the gym in a group than I do on my own, add on some energetic music and I’m good to go, love Zumba

    4 years ago •

  1. Cornelli

    Will def put these moves in my routine!!!!

    4 years ago •

  1. Simimano

    Great information! Train insane or remain the same! :D

    4 years ago •

  1. Anne

    Great stuff! Time to get cracking :P

    4 years ago •

  1. Pseudo_kate

    Squats all the way. We do a lot of this in bootcamp and my body has always been slim but now I’m toned as well.

    4 years ago •

  1. NaturalDiva

    interesting article, thanks. dry brushing seems to be the in-thing as i have been seeing it everywhere lately

    4 years ago •

  1. TJK

    I think I will try dry brushing, sounds good.

    4 years ago •

  1. supamum

    Lovely tips! Will have to try dry brushing :-)

    4 years ago •

  1. supamum

    Lovely tips! Will have to try dry brushing :-)

    4 years ago •

  1. DebbieT

    Some great tips here! Now to just do them…

    4 years ago •

  1. Sammy

    Love the article and great tip of dry brush.

    4 years ago •

  1. Cupcake

    I keep exercising, but I guess Im eating more Thank what I’m burning. Good tips though.

    4 years ago •

  1. Ayesh

    Dry brushing tip is awesome. I can’t wait to try these out this winter. Hopefully it would have paid off by the time summer is here.

    Great article!

    4 years ago •

  1. foreverGLAM

    Everyone talks about dry brushing and I still haven’t tried it. Its about time!

    4 years ago •

  1. DIVA

    Dry brushing works I have tried it. will try some of the easy workouts.

    4 years ago •

  1. McPherson

    Hmm, never considered dry brushing before

    4 years ago •

  1. steenkamp

    will definitely try this and the workouts at gym

    4 years ago •

  1. Mpoyif

    Excellent tips! Now is the best time to get started for that Summer body!

    4 years ago •

  1. Carlene

    Great article – thank you! I’ll be doing these exercises while wearing my woolly layers in winter to ensure that I have a ‘beautiful bum’ when bikini weather arrives!

    4 years ago •

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