How to Tone Your Butt Fast

THE "SLEEPING GIANT" WITHIN

Why Everything You Know About
Training Your Body’s LARGEST Muscle
For Greater Shape, Power, Strength,
And Long-Term Health Is WRONG…

(HINT: if you’re still doing squats and lunges it’s time to STOP!)

Who doesn’t want a toned butt? Improving your backside is really rather simple. The butt is basically just another muscle, so those can be targeted and strengthened. A few key exercises will tone your butt fast – that is, as long as you also clean up your diet. Try these steps, and you will be well on your way to a shapely butt.

Part1

EditDoing the Right Exercises

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   Try bridges. Bridge exercises are among those that will target your butt and, if you do them consistently, you should tone your butt fast. Sometimes these are called hip lifts. You should strive for at least 15 reps of each exercise twice a day.

   • One variation of this exercise is to lie on your back with your knees bent. Keep your feet anchored firmly on the floor. Now, press your hips upward and squeeze your butt. Then lower your hips back to the floor. Do this as many times as you can.
   • Lie with your back on the floor with your left knee bent, and keep your right leg straight. Now, lift your right leg until it lines up with your left thigh. Push your hips up, while keeping your right leg elevated. Then, lower your body and put your leg back down. Repeat. Switch and do the same exercise with your other leg.^[1]
   • For an advanced version, extend one leg into the air during each hip lift. Elevate your hips first, then extend your leg. Hold for 10 seconds, then bring your leg back down to its original position before lowering your hips. Repeat.
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   Use dumbbells. Butt toning exercises that involve using a pair of dumbbells will show you results fast. Remember, the glutes are a muscle, so at least some strength training is important. You can either buy your own or use the dumbbells at a workout center.

   • Bend down at your knees and pick up the dumbbells. You should hold them with an overhand grip. An overhand grip means that you keep your palms facing downward toward the dumbbells as you hold them.
   • Now, stand up with the dumbbells and then lower them back down. Repeat. This is a simple exercise that basically just involves you bending your knees while holding weights, which will help you see faster results.
   • Another dumbbell exercise you can do to tone your butt involves using a light pair of dumbbells. Stand on one foot, and then lift your other foot behind you, while bending your knee. Bend forward, and lower your body as far as you can. Go back to starting position, repeat, and then switch to your other leg.
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   Try squats. Squats are one of the easiest ways to tone your butt, and they are an exercise that doesn’t require equipment. Such toning exercises are the most common ways to tone your butt fast. Remember to keep your knees safe by lining them up directly above your feet. Don't let your knees extend forward.

   • To do a squat, stand with your feet spread apart at hip width and squat down at a 90-degree angle. Then, stand back up. The key to doing a proper squat is to make sure you are pressing back on your heels, not forward on your toes. Keep your feet firmly planted on the floor. Again, doing 15 reps 2 times is a good goal when you are starting out, but you can increase the reps as you get stronger.
   • Another variation of this exercise is called the squat hold and pulse. In this exercise, again stand with your feet hip width apart. Squat down at a 90-degree angle, but when you are in the squat position, move up and down slightly. This is called pulsing. ^[2]
   • Perform a jump squat. Once you squat down, simply swing your arms overhead. Jump as high as possible. ^[3]
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   Do lunges and plies. As with squats, lunges and plies are other butt targeting exercises that are easy to learn and quickly effective.

   • To perform a lunge, stand with your feet shoulder width apart. Your feet should point straight ahead. Step forward, while keeping your knee from going past your toes. Push off with your heels so you keep your balance. Then, straighten back up. Now, switch to your other leg.
   • To do a plié, remember this move isn't just for ballerinas; it's also a great butt-toning exercise! Stand with your feet slightly wider than shoulder-width apart and your toes pointing outward. Keeping your back straight and your arms held out in front of you, lower yourself into a squatting position, and then use your glutes to bring yourself back to standing position. Repeat this move for one to two minutes.
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   Try yoga or pilates. Yoga and pilates poses will relax you and improve flexibility, but many of them also target your butt. So, if you add yoga or pilates into your daily routine, you will see results quickly.

   • Try the downward facing dog pose, and then a three-legged dog pose. Put both hands and both feet on the floor, and keep your back straight while hinging forward at the hips. For the three-legged dog pose, lift your right leg in the air while keeping your left foot and both hands pressed to the floor. Now switch legs.
   • Hold each pose for five breaths.
   • The warrior pose also tones your butt. To do this pose, put both hands straight over your head and look up to the sky. Step forward with your right foot and lunge, while keeping your left leg straight behind you and both feet anchored into the ground. Now switch legs.
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   Add weights to your exercises. If you add even 5 or 10 pound weights to basic butt exercises, like squats or lunges, you will quickly improve your results.

   • Hold the weights at shoulder or hip level. If you hold a position for at least 30 seconds, you will get more out of the maneuver.
   • Experts recommend that you choose the heaviest weights you can lift, even if it means you will end up doing fewer reps of an exercise. It's a quicker way to see results.
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   Do a circuit training workout most days of the week. Circuit training is great for your butt because many of the exercises in a typical circuit exercise target the glutes from different angles. Circuit training involves different types of exercise, which means your butt will get a thorough work out.

   • The key to getting a better butt is to build muscle. You aren’t going to have a toned butt with a lot of flab. Circuit training usually involves some kind of resistance and strength training. ^[4]
   • Circuit training also involves some cardio exercises. This is the perfect balance. If you only do toning exercises (like squats and lunges), you are unlikely to reduce fat. To tone your butt, you need to get rid of unwanted fat and this means you need some cardio. Other options for cardio are running, walking, and cycling. ^[5]
   • Most circuit training workouts have at least three separate exercises (or circuits). Each typically involves doing 10 to 15 reps of each exercise. You rest in between each circuit, and then move to the next. ^[6]

Part2

EditEating the Right Food

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   Stop eating junk food completely. It’s unlikely that you will be able to tone your butt fast with exercise alone. If you are eating a bad diet, exercise won’t be enough to counteract the food’s effects. Junk food needs to go.

   • The problem with fast food is that it contains a lot of fat and calories, but it also contains lots of sodium. Sodium makes you retain water, so this will make your butt look bigger, and it will make cellulite look worse.
   • The sodium in fast food will also make you feel tired, which makes it harder to find the energy for exercising, so fast-food consumption is a double whammy.
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   Avoid simple carbohydrates. The problem with simple carbs is that the body will turn them into fat stores if you don’t burn them off right away. So stay away from eating lots of simple carbs, which have just 1 or 2 sugar molecules, so the body burns them off very fast. ^[7]

   • Examples of simple carbs to avoid include foods with molasses, corn syrup, and honey. Candy, soft drinks, jellies or jams, and fruit juices are examples of foods that have simple carbs in them.
   • Don’t eat anything white. This is a good rule of thumb. White bread and refined sugar need to go. They don’t offer much nutritional value. And the fat will go right to your butt (and abdomen and hips). That means no white pasta, either.
   • Do eat good, complex carbohydrates, such as fresh, green vegetables, oatmeal, and brown rice. These will have some carbs, but not many and not the kind that pack the fat on your backside. Complex carbohydrates take the body longer to digest.
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   Eat a balanced, healthy diet. This means you shouldn’t starve yourself (remember, again, that the glutes are a muscle. That means they need calories and protein). You should try to eat natural foods (not things that come in a can or box), and you should have a good balance of them.

   • Try to eat lean meats like fish and poultry. Other choices that work include tuna fish, and whole eggs. These are good sources of protein. ^[8]
   • Don’t fall into the trap of eating shakes and protein bars. You might be shocked what you see on the ingredient label. Instead, get the majority of your calories from whole foods you find in the produce section. Avoid diet foods with artificial sweeteners, too.
   • Vegetables, nuts, fruit, and whole grains are good choices. Buy only what you will eat that day. This will help you keep the focus on perishable, whole foods.
   • Only eat a limited amount of dairy. Don’t drink sugary fruit juices or sodas. And read food labels. You'd be surprised to learn that extra sugars have been creeping into your bread, salad dressings, cooking sauces, and fruit juice!
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   Drink a lot of water. Keeping your body hydrated all day long will make your butt look better (and your skin, too).

   • For example, if you have cellulite, it won’t be as obvious if you guzzle H20. You should drink as much water as you can all day long.
   • This means that caffeine and alcohol are not good beverage choices because they cause dehydration. So cut out that glass of wine you have each night and the cups of coffee in the morning if you want a better looking butt.

Part3

EditToning Your Butt With Daily Changes

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   Tone your butt all day long. If you don’t have a lot of time for working out, you can still work on those glutes. Be active throughout the day. Having a sedentary lifestyle is extremely detrimental to your health, and it forces your body to store extra fat.

   • If you work a desk job, be sure to get up and walk around during your breaks or lunch.
   • Tone your butt while you walk by consciously contracting your glutes. To do this, keep your heel on the ground as long as you can and when you do lift it, roll through to your foot and push off with your toes. Squeeze your butt all day long! Be conscious of it.
   • You could use an exercise ball for an office chair. You might as well work those muscles while you’re sitting at your desk, taking phone calls or working on the computer! This will also improve your core, but it helps the butt.
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   Stand more. Your glutes can actually atrophy if you sit all day long. Little things matter, but one of the biggest killers on your butt is the amount of time that people sit at a desk before plopping down on the sofa in front of the television at night.

   • Get rid of your office chair altogether. Ask your boss to give you a desk you can stand at. You might as well exercise while you are on your job by simply standing.
   • Take the stairs, not the elevator. Park farther away so you have to walk more. Bike to work. Small steps like this can add up if you do them every day. Consistency is key. Walk up hills as much as possible.
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   Track your progress. Don't try to guess what you weigh, and don't hide your butt in baggy clothes. You need to actively measure progress.

   • Take progress photos each week. When you're having a bad day look back at your starting photo to remind yourself why you want to change!
   • Keep a food diary. Many experts believe that charting out what you eat every day will help you be honest about what you're putting in your body.
   • Weigh yourself almost every day. If you stop weighing yourself, you may be tempted to let little things slip.
     

How to Begin Running

Could It Really Be Possible For Normal Guys To Build Head-Turning Muscle, Demolish Stubborn Fat, And Ramp UpTheir Sexual Performance Just From Running 16 Minutes Per Week?

Running has so many benefits: it relieves stress, strengthens your muscles, and makes your body lean. It's hard work at first, but after a few weeks your body finds its rhythm and you begin to crave the feeling of running free. You can start running right away and build up your endurance with a bit of persistence and hard work.

EditRunning Help

Sample Running Plan for Beginners

Sample Running Tracking Sheet

Ways to Motivate Yourself to Run

Part1

EditGetting Out There

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   Go outside and run. Now. The best way to start running is simply to put on a pair of running shoes and hit the pavement, dirt or grass. The motion of running will feel strange at first, as muscles that normally don't get much use spring into awkward action. This is normal. Run until your legs are burning and your chest is heaving; for true beginners, that usually occurs after about 5-10 minutes.

   • When you're just starting out, you don't need fancy running shoes. An old pair of sneakers will do. Once you know you want to continue the sport, you can upgrade.
   • Run in comfortable clothes. Put on gym shorts, a T-shirt, and a sports bra if necessary. Don't wear anything too constricting.
   • Run anywhere. Your neighborhood, in a park, up and down your driveway, on the local track at a school. One of the best things about running as a sport is that you can do it almost anywhere, and you're not chained to a gym.
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   Use good form. Try to loosen your body and move forward in a way that feels natural. Pump your arms, take comfortable strides, stand upright with a slight forward lean, and pick your feet up high off the ground so you don't catch a toe in a crack in the sidewalk. Speaking of toes, it's best to run more on the toe or front of your foot, running on the heel will increase your chance of shin splints. Every runner has a slightly different gait, since everyone's body is different, so figure out what works for you.

   • Avoid bouncing and try to land softly in order to reduce stress on your knees and other joints.
   • Find your stride. Recent evidence has come to light that your foot strike (toe, mid-foot, heel) is a natural occurrence that should not be altered. That being said, the faster you run the more forward on your foot your strike will be.
   • Relax your upper body. Holding yourself stiff impairs mobility and makes you run slower. Keep your weight centered and your shoulders in a relaxed position, with your arms bent at 90 degrees.^[1]
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   Breathe. Breathe naturally or focus on a breathing technique. Some argue that the best breathing technique is inhaling oxygen through the nose, fully expanding the lungs, and exhaling through a widely opened mouth. Your nose is a good filter for air, especially while running outdoors, which prevents you from accidentally swallowing bugs. Exhaling through your mouth allows your body to get rid of more carbon dioxide and heat with less effort.
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   Stretch when you get home. Although the benefits and/or drawbacks to stretching before a run are controversial, there is little argument about the benefits of stretching at the end of each workout. Stretch out each muscle group, holding each stretch for at least 15-20 seconds.

   • The most important muscles to stretch are your leg muscles. Stand a few feet from a wall and lean into the wall (moving one foot closer to the wall but leaving the other one a meter out) so that you feel your calf muscles being stretched. Do one side then the other.
   • Bend your knee and lift your foot till your foot is back up near your butt. Hold that foot with your hand and bring it real close to your butt. You should feel a stretch along the front of your thigh. Swap sides. Alternatively, you can step forward and lunge into the front foot, keeping your knee behind your toe until you feel the stretch in your thigh. This will save your knees, instead of putting unnatural stress on the tendons and ligaments around your knee that could lead to future damage.
   • Standing near a table or a fence rail (at about hip height) try to put your foot up on the table or fence rail. Now try to straighten out your leg. You should feel a stretch along the back of your leg. Swap sides.

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Part 1 Quiz

What's the best thing you can do for your body when you start running?

Stretch before you go for a run.

Buy a good pair of running shoes.

Wear clothes that constrict a bit to keep everything in place.

Relax while you run.

Report problem with this question

Part2

EditStarting a Routine

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   Run at least three days a week. This is how you build endurance; running once a week won't cut it. Space out the days to allow for recovery time between sessions. Anything more goes beyond fitness and into running for other purposes, something you may find yourself doing if bitten by the running bug.

   • Run rain or shine, in cold weather and hot. Just be sure to dress appropriately for the weather.
   • Stay hydrated and eat light before running. Good rule of thumb is to eat 200-300 calories about 1.5 hours before the run.
   • Try listening to music during your run. Running to the beat will help you maintain a healthy pace.
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   Add time and distance. As the weeks go on, push yourself to run further and for a longer period of time. If you ran 10 minutes at a time the first week, push yourself to do 15 the second week. Make it 20 the third week. You'll soon find that you're able to go much longer before you feel like you have to stop. To build endurance, try these strategies:

   • Don't worry about speed at first. In fact, you should really run more slowly than you think you should. You're not running a race yet; you're increasing your fitness level. For now, focus on gradually decreasing the time or increasing the distance you run. The racing can come later, if you choose. Starting small is important to develop the habit of running.
   • Alternate running and walking. Rather than stopping your exercise session when you feel like you have to stop, walk for a few minutes, then start running again. Repeat over a period of 30 or 40 minutes. Next time you run, increasing the ratio of running to walking during the same 30 or 40 minute period. Eventually, get to the point where you're running the entire time.
   • Do sprints. Running as fast as you can for a short period of time builds up your muscles and helps you gain endurance. Mix up your long running sessions with sprinting days. Use a stopwatch to time yourself. Start by sprinting as fast as you can for a quarter mile; do this 4-6 times. On your next sprinting day, try to beat your first time. Add more quarters as you gain endurance and strength.
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   Map out some favorite routes. Running the same boring track day in and day out is going to make you feel burned out pretty soon. Treat yourself to a run in the woods, or in a neighborhood you've never explored before. Try to rotate your workout sessions between 2 or 3 different places to keep things interesting.

   • Make it convenient. Find places to run near your home, work and/or school. Schedule workouts when you are least likely to be interrupted like early in the morning or on the way home from work.
   • Be prepared for changes in plans by carrying some gear with you (in your car) when at work or school. That way if the traffic is terrible, you can go for a run until the traffic thins out.
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   Don't give up too soon. After a few runs, you might be inclined to think you aren't cut out for running. You'll think to yourself, shouldn't this be more fun by now? Why does it hurt so much? Just keep going. Tell yourself you'll give it at least two weeks before throwing in the towel. After a few weeks of pushing yourself by following a running routine you will begin to feel lighter, faster, and you'll start having more fun. Eventually you'll realize you don't want to miss a run.

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Part 2 Quiz

How can you making running a habit?

Run every day.

Choose different routes to run.

Run as fast as you can because a good time is motivating.

Report problem with this question

Part3

EditAdvancing to Intermediate Level

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   Obtain some good running shoes. If you're serious about this running thing, it's a good idea to have yourself fitted at a running store, as different shoes are designed for different types of feet. The right shoe for one person is the wrong shoe for another and will cause injury. A good running store can test you to make sure you get the right shoe. It is a good idea to bring along a used pair of shoes as the wear pattern can help determine the pronation of your feet. Identifying pronation will help you choose the right shoes to support your foot type.

   • The person helping you can use an old pair of shoes to determine where you put the most pressure on your feet, and can help find the design that will most minimize injury.
   • Your typical sporting goods store does not have the expertise to get you in the correct shoe.
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   Train for a race.^[2] Competing in a race gives you a goal to work toward as you're learning to run. Once you've done one, you'll probably want to do more. To train for a 5K race, which is just over 3 miles (4.8 kilometers), follow a weekly schedule 3 days a week for a 2-month period:

   • Week 1: Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
   • Week 2: Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
   • Week 3: Brisk five-minute warm-up walk, then do two repetitions of the following:
     • Jog 200 yards / 180 meters (or 90 seconds)
     • Walk 200 yards / 180 meters (or 90 seconds)
     • Jog 400 yards / 365 meters (or 3 minutes)
     • Walk 400 yards / 365 meters (or 3 minutes)
   • Week 4: Brisk 5 minute warm-up walk, then:
     • Jog 1/4 mile / 400 meters (or 3 minutes)
     • Walk 1/8 mile / 200 meters (or 90 seconds)
     • Jog 1/2 mile / 800 meters (or 5 minutes)
     • Walk 1/4 mile / 400 meters (or 2-1/2 minutes)
     • Jog 1/4 mile / 400 meters (or 3 minutes)
     • Walk 1/8 mile / 200 meters (or 90 seconds)
     • Jog 1/2 mile / 800 meters (or 5 minutes)
   • Week 5:
     • Workout 1: Brisk 5 minute warm-up walk, then:
       • Jog 1/2 mile (or 5 minutes)
       • Walk 1/4 mile (or 3 minutes)
       • Jog 1/2 mile (or 5 minutes)
       • Walk 1/4 mile (or 3 minutes)
       • Jog 1/2 mile (or 5 minutes)
     • Workout 2: Brisk five-minute warm-up walk, then:
       • Jog 3/4 mile / 1.2 kilometers (or 8 minutes)
       • Walk 1/2 mile (or 5 minutes)
       • Jog 3/4 mile (or 8 minutes)
     • Workout 3: Brisk five-minute warm-up walk, then jog two miles / 3200 meters (or 20 minutes) with no walking.
   • Week 6:
     • Workout 1: Brisk five-minute warm-up walk, then:
       • Jog 1/2 mile (or 5 minutes)
       • Walk 1/4 mile (or 3 minutes)
       • Jog 3/4 mile (or 8 minutes)
       • Walk 1/4 mile (or 3 minutes)
       • Jog 1/2 mile (or 5 minutes)
     • Workout 2: Brisk five-minute warm-up walk, then:
       • Jog 1 mile /1.6 kilometers(or 10 minutes)
       • Walk 1/4 mile (or 3 minutes)
       • Jog 1 mile /1.6 kilometers(or 10 minutes)
     • Workout 3: Brisk five-minute warm-up walk, then jog 2-1/4 miles / 3.6 kilometers (or 25 minutes) with no walking.
   • Week 7: Brisk five-minute warm-up walk, then jog 2.5 miles / 4 kilometers (or 25 minutes).
   • Week 8: Brisk five-minute warm-up walk, then jog 2.75 miles / 4.4 kilometers (or 28 minutes).
   • Week 9: Brisk five-minute warm-up walk, then jog 3 miles / 4.8 kilometers (or 30 minutes).
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   Join a running group. Running with other seasoned runners will give you the opportunity to get feedback on your form, and provide motivation to stick with it. You can run races together or just run for recreational purposes. You'll find information about local running groups at running stores.