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  1. #1
    Muscle & Strength Boss Damien's Avatar
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    Thumbs up 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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  2. #2
    M&S Senior Member Kevin's Avatar
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    Default

    [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
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    Life is basically pretty simple. People just make it complicated.

  3. #3
    Ambassador of pain Possum's Avatar
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    Default

    Oh great thanks! Ill definetly use this one!!!......

    Good article rep+ as allways
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  4. #4
    Muscle & Strength Boss Damien's Avatar
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    Default

    LOL - spammer digs up this old article!
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  5. #5
    Ambassador of pain Possum's Avatar
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    Oh yer this is way old!
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  6. #6
    M&S Senior Member deansie26's Avatar
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    Default stiffleg

    Quote Originally Posted by Damien View Post
    [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),
    stiff leg dead lifts?

  7. #7
    M&S Power User Maxmilian's Avatar
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    Default

    the big ass routine
    hahhaahha
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  8. #8
    Just joined M&S Carolyn's Avatar
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    Thumbs up 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 02:40 PM.

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    Quote Originally Posted by Carolyn View Post
    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


    HI there

    I am also Carolyn in Canada. NS

  10. #10
    Coming Up The Ranks showtime's Avatar
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    Default

    some before and after pics would be good to see if this routine is working

  11. #11
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    Default

    So you can check out girls asses? I don't think so.

  12. #12
    Strong Peach GaPeach's Avatar
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    Default

    haha holy bump... dont know how i missed his comment b4!
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    Seasoned M&S Veteran BLITZKRIEG's Avatar
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    Default

    Quote Originally Posted by pika82 View Post
    So you can check out girls asses? I don't think so.
    LOL, WOW!!!! I missed this too
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  14. #14
    M&S Senior Member Cytrainer913's Avatar
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    Default want to work your glutes? Stop sagging

    1. Squats to where your hip joint is just below the knee joint and you will really work your glutes.
    1a. SLD's or the way i like them done best is Romanaian style it is called- little bend in the knee, and begin by dropping glutes straight back as you descend the bar and keep it right along the body and the movement is all in the hip joint as the back remains nice and tight or almost arched in the lower back region and go down as far as you can without rounding your back and and as you begin to ascend with the bar pinch your glutes together and drive to a standing position without totally standing straight and repeat
    2. Walking lunges with weights with good healthy strides and the back remains perpendicular to the ground so the stretch remains on the glutes and nnot the lower back
    3. Bulgarian Split squats-want to talk about how your glutes will be sore even before being done
    4. Try the leg press machine with a single leg at a time, make sure leg is in the same place as if doing both feet together so you are in normal anatomical position, want to see how the body compensates when the other side is taken out? then try these!

    all this will hit your glutes and tone that butt right up
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  15. #15
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    Default

    Is a "rear lunge" the same as a reverse lunge?
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  16. #16
    Just joined M&S gwacie's Avatar
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    Brazil Butt Lift dvd has great workouts for the bootay. I always get a good burn using their resistance band. Clam shell is my fav. Ankle weights also help tone with BBL exercises. Stairmaster and sprints help too.

  17. #17
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    Hi guys!

    I'm kinda new to this and don't know how to start (and if it's possible) a new thread. Anyhow I wonder if anyone knows how to get a bigger firmer butt without gaining weight. I do HIIT, high intensity interval training, five times a week, yoga four times a week and regularly about 100 squats with weights each day I do yoga. I've noticed a butt-lift but I want more! I drink myofusion shakes after workout. Help?? What do I do to get real bootylicious?

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    squats squats.............and more squats! that is all

  19. #19
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    I can't wait to try this. My butt is something I definitely want to work on.

  20. #20
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    Get a job on heavy construction and work it for 35 years. Never used a gym. Built my muscle and shape on the job and got paid for it.
    Last edited by faetta; 04-24-2018 at 06:50 PM.

  21. #21
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    A good and informative article! Bum sagging has been a big problem but thank God that one can go around the problem by exercising and checking their diet. Increasing cardio is known to increase the rate at which you burn fats. 4 days of cardio workout of at least 30 minutes will do the trick. Also, give us more info on the right diet that one should eat to complement the gains you get from cardio.

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    Yvonne C best body best bunsClick image for larger version. 

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  23. #23
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    You are right my brother. Patience is the key to perfect butt. But also you need to exercise and eat nutritious foods. Notice that the exercises should be tailored for the lower hind torso. I also hear that you need to walk less. There is away walking burns the fats. Also, you can do with some supplements. I hear there are new supplements that target the butt.

 

 

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