It may not be the dream of life but a toned bum is for sure what everyone desires. Achieving a toned bum is not easy if you don’t know the right way to work towards toning it. There are many workouts that might help but would take months or years to show desirable results. It is difficult to choose right exercises for the purpose, but fortunately for you, we have complied the best gym workouts to tone your bum.
This article will help you choose the right gym workouts to tone your bum. If your aim is to gain hourglass figure then you should do the below gym exercises religiously.
Composition of the bum
To understand why the exercises mentioned in this article will help you to get big hips and small waist, you should understand the structure of the bum. Your bum is made of big glute muscles and fats. Too much fat will make your bum look big but sagging.
A good toned bum has high muscle mass and a little fat to smoothen the curves. So, in order to get a toned bum your exercises should aim at growing glute muscles.
Home workouts to tone your bums
Although it is best to do your workouts at gym under guidance of a trainer with the good equipment, but it might not be feasible for everyone. For faster results, you need higher workout frequency. So, even if you can hit the gym on some days of the week, instead of skipping the workout you can do home workouts on the days you can’t make it to the gym.
Here is the list of workouts without equipment that are so simple, that even beginners can perform these safely and so effective that even advanced lifters will benefit from these.
- Air squats
- Lunges – backward and forward
- Side squat jumps
- Donkey kicks
- Glute bridge – two leg and single legged
- Sumo squats
- Plie squats
Gym workouts to tone your bum
While all body weight exercises are good but for faster results it is better to add resistance to your exercises. If your aim is to get a toned bum then your workout routine should be focused on growing glute muscles. Your routine should include glute muscle exercises twice or thrice a week with 48 hours gap in between two workouts targeting glute muscles for allowing enough recovery time.
Among all the exercises working on glute muscles following are the best for toning your bum. All these exercises target glute muscle group primarily. These have proven to provide faster result than the alternatives.
- Barbell glute bridge
- Barbell hip thrust
- Weighed barbell squats
- Goblet squats
- Dumbbell lunges
- Kettlebell swings
- Cable pull through
- One legged cable kickback
- Glute machine
- Elliptical training
You workout program should be designed so that it would include all the exercises mentioned above. You can also include complimenting exercises to keep things interesting. For working out with big muscles like glutes, you need to utilise bigger weights.
The exercises, barbell glute bridge and barbell hip thrust are performed laying on the floor. The basic movement in these include lifting a loaded barbell which is resting on your midsection with your glute muscles. The focus of these exercises remains sharply on glutes.
The barbell squats, goblet squats, dumbbell lunges are basically body weight exercises performed with added resistance for faster results. You work on your glutes, quads and hams in these exercises. These help you get a toned bum and complimenting thighs as well.
Kettlebell swings, cable pull through and one legged kickback exercises involve controlled swinging motion. These exercises work whole posterior chain with focus on the glute muscles.
If your gym is equipped with glute machine then you have the best suited equipment for the job. It is specifically designed to work on glute muscles. The backword kickback motion you can perform on this machine with added resistance will generate fastest results for growth of your glute muscles.
If you are working towards the goal of well toned big bum you need to increase your calorie intake. And for stopping these calories to be converted in fat accumulated around your belly you need to put in some cardio. The elliptical training will contribute for your cardio training while working on gaining glute muscles.
As you will be working with heavy weights in almost all the exercises to tone your bum, it is necessary that you start each session with good warm up. This will not only prevent injuries but also will prime your muscles for better workout session.
A toned bum will make you look sexier than ever, and at the same time it will help you keep a good posture, help you lift heavy weights with ease. Just follow these gym workouts and be consistent with your efforts and you will own a beautiful and strong butt within weeks.