You can achieve toned buns through a workout that includes cardio and strength training paired with a healthy diet. Cardio burns calories to trim your figure and targeted strength training changes your underlying musculature. Just 10 days of regular, targeted exercise can be an excellent start to a more sleek, toned rear and hips.
Toning Your Buns
Toning your buns involves losing excess surface fat and defining the gluteal muscles underneath, which include the gluteus maximus, gluteus medius and gluteus minimus. Regular strength training of these muscle groups will tighten the muscle, achieving a smoother, lifted appearance. To jump start your workout plan include intense cardio for the entire 10 days. It's not easy to make it to the gym daily so try for Monday through Thursday just before or after work and work out from home on the weekend.
Cardio Exercise at the Gym
On your four gym days, alternate between one hour on the elliptical machine and an hour on a stationary bike. The elliptical is a full-body workout that is like running but easier on the knees with rolling footpads that reduce impact. It also includes arm bars, which work your triceps. These two machines work different muscle groups, reducing possible strain. If your fitness level allows, increase the level of resistance on either machine.
Cardio Exercise From Home
There are a variety of cardio exercises you can do from home with or without equipment. Alternate walking and running for 30 minutes, or bike for 30 minutes if weather allows. For intense indoor cardio, do three sets of 25 jumping jacks and 12 squats. For the squats, stand with your feet shoulder-width apart. Step as far as you can forward with one leg and lower until your front leg is at a 90-degree angle; pause, and then repeat with the opposite leg.
On your gym days include a routine of resistance machines that targets your glutes; include the leg press, abductor, abtractor and the leg press machine. Do two sets of 12 repetitions on each machine and choose a weight based on the last repetition being challenging but possible without pain. Consult a trainer at your gym to check your form, and be sure to hold your abs tight to work your core and protect your back and neck from injury.
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