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12-06-2006, 02:57 AM
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#1 (permalink)
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Muscle and Strength Boss!
Join Date: Feb 2006
Location: M&S Warehouse!
Gender: Male
Training Exp: 4-5 Years
Current Goal: Build Muscle
Posts: 6,192
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How to tone a sagging bum!
How to tone a sagging bum! By Doug Lawrenson
Is your bum sagging, is it heading south and losing its firmness, and then exercises which will tone all the muscles of the bum, (gluteal muscles) will need to be toned to make your rear end firmer and shapelier. The gluteal muscles, all work together and perform slightly different roles in movement. The muscles work hard to keep the pelvis stable during walking, but the hip doesn’t extend far enough backwards to get maximum contraction on the large muscle. So we have to train all the muscles of the rear to get adequate muscle tone. Along with exercises you will also need to increase cardio in order to burn body fat so that you can see the new result of muscle tone.
The Plan.
(1) Do the workout three to four times per week.
(2) Week one perform the exercises with little or no weight
(3) Do 3 sets of each exercise, 12 repetitions of each exercise.
(4) Rest for 1 minute between sets
(5) As soon as you are able, increase the weight (make the muscles work hard)
Exercises.
Squats, Rear lunges, Side leg lifts, (with ankle weights) Weighted step ups, Prone leg lifts (with ankle weights),
Cardio training.
Regular cardiovascular activity is vital to burn the calories and lose body fat. Try to do some form of exercise three times a week for 20-30 minutes. Best forms of cardio for toning your bum include running, brisk walking up hills, and running up the stairs.
Exercise is not enough.
Apart from doing regular cardio work and following this routine, pay attention to your diet and make sure you eat plenty of healthy, low fat foods, rather than processed, sugary or fatty foods. Eat plenty of fruit and vegetables and drink plenty of water.
Thanks for submitting this one Doug!
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05-13-2008, 12:25 AM
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#2 (permalink)
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M&S Senior Member
Join Date: Jan 2008
Location: Michigan
Gender: Male
Training Exp: 10-20 Years
Current Goal: Build Muscle
Posts: 785
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[quote=Danny1980;72860]If you want to get the perfect butt then it is not easy. It will take a lot of patience, but it is possible. You should do a number of different exercises, and don't overlook the importance of walking. Walking puts strain on the muscles that can tone your ass, so it is a particularly important exercise.
Whenever you can you should walk, don't take the car, walk! Listen to your MP3 player while you go for a jog around the block at night. If it is too cold outside for a jog, then try one of the treadmills down at the gym.
Exercising once is no good, you need to exercise on a regular basis. You should be careful not to overeat when exercising as this won't do you any good. You want to tone and firm your butt, and to do that you also need a healthy diet.
If you find the correct combination of healthy diet and exercise you will get the perfect ass that you and your partner has always dreamed of! Won't it be wonderful to watch people drool over your butt?! Not literally of course!
Also check out this site 
__________________
Kevin
Life is basically pretty simple. People just make it complicated.
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05-13-2008, 05:20 AM
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#3 (permalink)
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Does curls for the girls
Join Date: Jul 2007
Location: Devon, England
Gender: Male
Training Exp: 1-2 Years
Current Goal: Cut Fat
Posts: 3,211
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Oh great thanks! Ill definetly use this one!!!...... 
Good article rep+ as allways
__________________
Currently studying a degree in coaching and fitness.
Current records @ 87kg: Deadlift 195kg, Squat 190kg, Bench 132.5kg
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05-13-2008, 05:28 AM
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#4 (permalink)
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Muscle and Strength Boss!
Join Date: Feb 2006
Location: M&S Warehouse!
Gender: Male
Training Exp: 4-5 Years
Current Goal: Build Muscle
Posts: 6,192
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LOL - spammer digs up this old article!
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05-13-2008, 05:42 AM
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#5 (permalink)
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Does curls for the girls
Join Date: Jul 2007
Location: Devon, England
Gender: Male
Training Exp: 1-2 Years
Current Goal: Cut Fat
Posts: 3,211
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Oh yer this is way old!
__________________
Currently studying a degree in coaching and fitness.
Current records @ 87kg: Deadlift 195kg, Squat 190kg, Bench 132.5kg
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05-13-2008, 06:34 AM
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#6 (permalink)
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Regular Poster
Join Date: Jan 2008
Location: Glasgow
Gender: Male
Training Exp: 4-5 Years
Current Goal: Cut Fat
Posts: 423
Rep Power: 3 
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stiffleg
Quote:
Originally Posted by Damien
[b]How to tone a sagging bum! By Doug Lawrenson
Squats, Rear lunges, Side leg lifts, (with ankle weights) Weighted step ups, Prone leg lifts (with ankle weights),
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stiff leg dead lifts? |
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05-13-2008, 11:24 AM
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#7 (permalink)
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M&S Elite Member
Join Date: Jul 2007
Location: Tirana,Albania
Gender: Male
Training Exp: < 6 Months
Current Goal: Build Muscle
Posts: 1,047
Rep Power: 8
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the big ass routine
hahhaahha
__________________
"Before the dawn of Classical Greece and the rise of the Roman Empire there were the mysterious lands of Illyria, shrouded in myth and legend. Inhabited by a fierce warrior race who lived in freedom's name."
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11-03-2008, 03:38 PM
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#8 (permalink)
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Just joined M&S
Join Date: Jan 2007
Location: Peterborough, ON Canada
Gender: Female
Training Exp: 2-3 Years
Current Goal: Muscular Endurance
Posts: 3
Rep Power: 0
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Sagging butt and wings
I am doing most of what you have suggested for the butt. It is a slow process. I will add the ones you have suggested. I am looking for a beaudatious butt!! I try and mix it up so I do not have plateaus. I have been working hard for 2.5 years now and I am pretty happy with the growth in most muscle areas. I am working presently focussing on my arms and butt, especially my triceps. I have lost a lot of weight and am filling the empty areas with muscle. It is really hard in the arms for us women as we have to avoid the wings. I was told that the triceps help with the shape of the arm and therefore building them up helps with any sagging. I will end up with large arms for a women but it's better than wings. I thought about swithching my cardio to doing some rowing. It would help the butt and the arms. What are your thoughts? How do you do a maintinence phase and how often should you do this in a year?
Carolyn in Canada
Last edited by Carolyn; 11-03-2008 at 03:40 PM.
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