All Women's Talk

7 Brilliant Tips to Tone Your Tush ...

By Tara

Want some tips to tone your tush? Then look no further because as your trusted trainer, I have plenty of tips for you. For those of you who are wondering what a tush it, it is a juvenile name for your butt. Your butt is separated into 3 muscle groups - the gluteus maximus, medius and minimus. Here are my tips to tone your tush:

1 Squat Hold

Squat HoldThe squat is the ultimate exercise to target your tush. All 3 muscle groups of your tush get targeted when performing a squat, so this is the ultimate tush toning exercise for this reason. To perform a squat, stand with your weight on your heels and lower your body into a seated position. Bring your legs down to 90 degrees, creating a virtual chair. Hold for 60 seconds and then stand back up. Start out with 1 minute squat hold and build up to 5 minutes. Performing a squat hold tops my tips to tone your tush since it targets all the muscles in your butt (aka glutes).

2 Lunge

LungeLunges are an ultra-effective exercise in targeting your legs and tush. To perform a lunge drop one leg down to a 90 degree position and then raise back up. Alternate each leg. Start out with one set of 18 for each leg and build up to 3 sets of 18 as your progress and become stronger. The best thing about lunges is they will always challenge you and give you that amazing feeling of muscle soreness the next day. Be sore or be sorry you did not do your lunges.


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3 Squeeze Your Cheeks

Squeeze Your CheeksJust like working any muscle group, tightening the muscles and holding them will strengthen and tone. Tighten your tush by squeezing your cheeks tight and tensing the muscles for 10 seconds. This will teach these muscles to stay engaged. Perform 3 sets of 10 second holds to sculpt and tone your tush.

4 Running

RunningThere is a reason that most runners have great butts, because running targets your tush. When you run you will sculpt and lean your tush down. You need not worry, you will not lose your tush from running weight loss if you refuel with healthy food. Running will tighten and tone as a result of the miles you pound on the pavement.

5 Reverse Kicks

Reverse KicksReverse kicks target the hamstrings, tush and core. To perform reverse kicks, lean forward and isolate each leg by kicking backwards, 10 for each side. Build up to 3 sets of 10 to create a toned and tightened tush!

6 Lying Butt Lift

Lying Butt LiftLying butt lifts are an effective exercise to target legs and your tush. To perform this exercise, lie on your back and lift your butt into the air, thrusting your hips, and hold for 20 seconds. Build up to 3 sets. This exercise looks similar to a pelvic thrust and although this may seem easy while you are doing it, you will feel this later!

7 Single Leg Squat

Single Leg SquatAs I mentioned, squats are an effective exercise targeting the tush but switch it up by lifting one leg out when you are in a squat and hold 10 seconds. Alternate to the other leg. To gain optimal tush toning results, work your way up to 3 sets for each leg.

Hope you have enjoyed all my exercises to tone your tush. Look and feel great with your tight tush and never have your jeans slouch on your tush again with these exercises. How do you work your rear?

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