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Top 10 Exercises to tone your Butt

February 16, 2016 - By Karine Larose, M.Sc.

Temps de lecture 2 minutes

First, I’ll give you some advice to help you tone your butt efficiently, and then I’ll tell you my top ten exercises to succeed!

1- Use heavy weights

To tone your butt, you have to put intensity into your workout, just like for any other muscle. Make sure you use the heaviest weights you can to trigger enough muscle growth to generate results. You should use a weight that enables you to perform a maximum of 8 to 12 repetitions, and give you trouble on the last few ones… so you can reap more rewards!

2- Use a variety of exercises

A particular exercise will work your muscles in a specific angle. Therefore, it is important that you perform a variety of exercises to stimulate your muscles in various ways and promote full development.

3- Adopt a healthy nutrition

When it comes to our body and health, exercise and healthy nutrition go hand in hand! To get the results you want and tone your butt, you need to choose the right exercises and eat clean as well. Make sure you eat enough lean protein, limit your consumption of processed sugar and alcohol, and increase your daily intake of vegetables, fruits, and whole grains. Remember to drink water, lots of water! A nutritionist could help you with that.

Applying this advice will help you get optimal results that you will be able to both feel and see! Now, it’s time to exercise to tone your butt!

Ten effective exercises to tone your butt!

Choose 3 to 5 exercises from this list that you will add to your current workouts. Perform them at least 3 times a week for 2 to 3 weeks, with 24 to 48 hours of rest between each session to ensure proper recovery. Next, pick another 3 to 5 exercises that you will perform on the following 2 to 3 weeks, and so on. Remember to use enough weight!

1- Side-to-side duck under squat

01_Esquive

2- One leg deadlift

tone your butt - one leg deadlift

3- One-legged bridge

Tone your butt - one-legged bridge

4- Alternating forward lunge twist

04_Fente-avant-avec-torsion

5- One-leg lift in plank position

05_Elevation-de-la-jambe-en-position-planche

6- Alternating High knee squat

06_Squat-avec-elevation-du-genou

7- Curtsy lunge

07_Fente-curtsy

8- Lateral skater jumps

08_Patinage-de-vitesse

9- Grand plié with weights

09_Grand-plie-avec-poids

10- Side step-up

010_Montee-de-marche-laterale-avec-poids

Did you like these exercises? You might alos like these too : Exercises for shapely and toned buttocks!

Top 10 Exercises to tone your Butt is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2016

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