No Fat

Bum Exercises

Bikini Bum

Bikini Bum

The best exercise for your bum is the squat. Squats are the best exercise for shaping not only your bum, but also your thighs. The problem with squats is that people tend to find them too hard, or they put too much pressure on their knees causing them pain. It is a good idea to do squats against the wall, with a Swiss ball resting between your back and the wall. You then lean back against the Swiss ball as you squat down, and while you push yourself back up. The Swiss ball modifies the exercise to make it a lot easier on your back and knees, but it will still workout your bum and thighs.

While performing the squats it is important to stand up straight, and have your feet shoulder width apart. You should keep this posture during the whole squat. If you place your arms out to the side during the movements this will help you to keep your balance.

A key thing to remember when performing squats is that you should never let your knees go over your toes, ie. you should always be able to see your toes. The best way to describe this is to bend knees slightly, then pretend you are sitting down on a public toilet seat, ie. push your bum backwards and down at the same time.

Starting from the standing position you need to slowly squat down till your thighs are parallel to the floor, just like how your legs would be if you were sitting in a chair. Hold this position for 3 seconds and at the same time squeeze your bum muscles. Then push up through your heels to the starting position, once again standing up.

The key to this exercise is to go slowly. The slower you squat down and the slower you stand up again the more your muscles will work. The 3 second pause in the middle is also important. Start by doing 15 of these squats four days a week. Add another set of 15 squats per day over the next four weeks, so that by week four you should be doing 4 sets of 15 repetitions four days a week.

You will notice a significant different in your bum after four weeks of these exercises, and best of all they will only take minutes of your time.

If you really want a big difference in your bum & thigh area, it is a good idea to pick an exercise such as swimming, running, walking fast, biking, gym classes etc. If you can do cardio exercises everyday, and get your heart moving, this in turn will start the fat burning process.

Cardio also is the best way of getting rid of cellulite. Daily exercise and a good diet will lead to a decreased amount of total fat in the body, and will make cellulite become less noticeable. Cellulite on the bum and thigh area can also be helped by massaging these area's daily, as cellulite is often a result of a build up of toxins. Body Brushing daily before you shower will not only help tone up flabby areas, but will also help with cellulite.

Another easy way to make a difference to your bum is the bum clench. This can be done anywhere...while watching TV, sitting at your desk at work, driving in the car. It is a very easy exercise and can make a difference to your rear, but only if done regularly.

To perform the bum clench, you need to stand or sit and then concentrate on squeezing your butt cheeks together and up. It is not a big movement but you should be able to feel it. Hold each bum clench for 5 seconds. Aim to do 20 bum clenches twice a day to see results.



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