Best exercises to get a tight bum?

Question

Whats best... i do a lot of walking but want to tighten up the key areas.

Answer 1

The best exercise I found for tightening this area is to get on all fours, lift one of your legs so it is parallel to your body, then bend your knee so the sole of your foot is parallel to the ceiling. Then with small gentle movements lift your leg as if you are gently stamping the ceiling you will feel the muscles working. Do repetitions of about 20 to start with, and do each leg alternately. Work up to doing as many as you can, but always keep the movements small and controlled and your foot parallel to the ceiling.

Answer 2

Its great that ur already doing a lot of walking. But did u know that walking up hills is fantastic for ur bum? I live in Cork, You have to climb a hill to get to most places and we all have great arses! The squats will work ur gluteals (bum) and also ur quads ( at the front of ur thighs), Ur Hamstrings ( at the rear of ur thigh) and ur Gastrocnemius ( ur calfs). While the Lunges will mainly just work ur quads, so u might want to concentrate more on the squats. Technique is very important though:

*Feet just a little wider than shoulder width apart, pointing forwards.
*Stick ur bum out behind u as u "sit" into it.
*Make sure ur knee does not go past ur toes as this can put strain on ur cruciate knee ligament and will also mean ur not doing an effective squat as u are not fully working ur glutes.

Do 20-25 reps to begin with and to make it a little harder as u advance u can hold weights in ur hands by ur sides (cans of spaghetti hoops r something will do!)
Warming up, Cooling down and doing some stretches are also very important. Buy urself a good exercise and fitness book that will go through this in detail if ur serious about getting fit-a good book is invaluable.

But for now i sugget the following:

*Warm up:* Walking at an easy pace on a flat surface for 5-8 mins

*Pre-Stretch:* Hold all stretches for 8-10 seconds

*Aerobic Phase:* Pick up the pace with a brisk walk for 15-20 mins minimum.Incorporate as many hills as u can to work those glutes!

*Muscular Endurance Phase:*
1)Squats for legs and bum
2)Bicep curls+Tricep extensions for the arms
3)Ab curls and back extensions for the back and abs

*Cool Down:* 5 mins walking at a nice easy pace

*Post-Stretch:*Hold all stretches for 20-30 seconds

Ok so u might think ive gotten a little carried away here but it really needs to be an overall effort to see real results and avoid hurtin urself. Hope this helps you on ur bootilicious quest! :)

Answer 3

Besides the exercises you've already been given in the other answers which are good advice...
Bike riding is also great for thighs and buttocks...
(Especially if you don't really sit on the saddle, that makes the effort even greater).

Answer 4

Squats or lunges, or if you can get to a gym go on the treadmill and go on a slower speed setting but a high gradient. Hope that helps!

Answer 5

Callanetics. You don't need any equipment, just the book and the dedication to keep up the exercises. It really does work!

Answer 6

lunges and squats - 15 reps, 3 sets three times a week keeps mine like a peach!!

Answer 7

Walking clenching your cheeks together every other 4 steps for 4 steps nice cheeks

Answer 8

Squats, lunges, leg raises and the proper diet.

Answer 9

clench your buttocks for 10 seconds. relax. repeat 20 times. you can do this anywhere (on the bus, at work, watching tv etc).

hope this helps!

Answer 10

squats and lunges are great for the bum.
do the squats as slow as possible and try using weights too