Bums of steel

We would all like bums of steel or at least a more toned bottom that isn't sagging.  Honestly I think a toned round bottom is way better than a tiny sagging one.  So how do you tone your bottom so that it works? 

Right get out that exercise mat and whether it is in front of the TV or with the music in, if you're well balance you can even read a book or magazine at the same time. 

Right let’s start, lay down on your side keep your body straight resting your head on your arm.  For a count of 25 lift your top leg up pulling your leg taunt and keeping your tummy muscles tight, the bottom leg should be straight but if you need help balancing hold your bottom leg at a 90 degrees right angle.  When you move the leg up and down do this slowly going up as high as you can so that the tummy is muscles work and pinching the butt at the same time.  Once you have done 25 don't put your leg down keep it up and pulse for 25 in the mid air then go back to doing another 25 up and down slowly.  Finished DON'T PUT THE LEG DOWN, hold it half way and do 25 mid air circles forward and then 25 mid air circles backwards, the bum should be starting to pinch about now but we're not finished. Next with the same leg we're going to do extended leg curls lying in the same position with the same leg do a leg curl but move your leg upwards as in the first exercising for counts of 4 leg curls.  When you are finished turn over and do the same on the other side. Remember to keep your body taunt, don't fling your legs and don't lean forward!

When you have finished that get on all fours and extend your leg straight backwards and keeping the body taunt, lift it up and down for a count of 25 then same as previously pulse mid air for 25 and then return to doing 25 slowly up and down.  When you have finished keep the leg in the air and do leg curls for 25 slowly when you have done the 25 keep the leg up holding it the foot parallel to the ceiling, your leg at 90 degrees and push upwards. Imagine a plank above you and you have to hit it with the flat of your foot, do 25 and by now your bum should be burning.  Remember to go slowly. 

When you have finished that do 25 counts per each leg of static lunches and then do 25 counts on each leg of lunches keeping one leg static and the other leg moving forward, then swap legs. 

You will probably be cursing me now but your bum will be saying thank you. 

Do this at least 3 times a week and you will see a difference I did, my bottom use to sag but after all the lunges and leg exercises it doesn't anymore. 

Remember when you walk shoulders back tummies in chest out and bum taunt.  It really will work your bum and if you want to boost the work out above find a steep hill and walk taunt up the hill and down, try alternating do the walk one day and the exercises the next day, a toned flat bum can be yours.  Remember to cut back on the junk and sweets, eating healthier food and away you go. 

Another thing to try is looking for walks in your area, especially as its autumn in the North of the World and spring in the South of the world.  Google walking trails, take a friend, take the family make a day of it but get outside and get walking. 

If the bum starts to hurt and pull then it’s working....good luck.