Home » Health » Fitness

Three (3) 5-Minute Workouts For A Firm Butt

Aug 20, 2008
Nothing can be more disappointing than a sagged and fatty backside. One's butt is one of the most visible body parts that need either enhancement or reduction.

If you have been working out for long but still couldn't get that firm butt you want to have, then you must give it some thought. Maybe you aren't doing the appropriate exercise that aims attention to your butt the most.

You don't need to execute strenuous routines to tone your butt. These steps will help you shape and firm your buttocks in just five minutes:

1.Roll In and Single-Leg Bridge Combination. To do the leg bridge, put a fitness ball in place. Bring your right heel on top of it and let your left ankle cross your right knee. Contract your abs and straighten your left leg up in the air.

Do the same step but this time, with your left heel on top of the ball and your right ankle crossing your left knee. Then, straighten your right leg up in the air. Do 3 sets of 16 counts before you do the roll-in.

Place both your heels on top of the ball and roll over by moving the ball. As you roll the ball, raise your hips as high as possible and get back to the bridge position. As you bring the ball lower, use your hands and arms to assist movement. Gradually execute this routine for 3 sets of 16.

2.Stretching. Use the fitness ball as your buddy for this routine. Place your legs on top of the ball and take your right knee toward your chest and grab it toward your ankle and grasp the back of your calf. After which, you extend your leg straight upwardly and bend your knee slightly.

Hold that position for 10 to 20 seconds depending on your tolerance. Free your leg by taking your knee to your chest and place it on the exercise ball again. Repeat this routine for 10 to 16 sets. Feel the burning effect as you delay the position.

3.Bridges Galore. In five minutes, you can do the bridges to firm your butt. Bend your knees slightly at a 90-degree angle. Place your heels on top of the ball. Inhale while raising your hips up as high as possible. Exhale as you bring your hips down.

Push your heels down the ball as you raise your hips. Balancing is a common problem in this routine but along the way, you will manage not falling off. It's natural to be off balance in your first few attempts.

Get yourself attuned with bridging and you'll just be fine. Repeating it for 32 counts and beyond will firm your gluteus muscles up.

Firming can be done effectively through slow but sure execution. Feel the burn effect and get yourself on the go in five minutes. Eventually, you'll get a firmer butt.
About the Author
Finding the perfect Tony Horton's 10 Minute Trainer takes time and effort. The P90X Plus workout is a great place to start if a person is interested in flat abs. The P90X is also another workout that will help develop flat abs.
Rating:
Please Rate:
(Average: Not rated)
Print Email Report Share
Article Categories
    • Artists
    • Gambling
    • Humanities
    • Humor
    • Movies
    • Music
    • Photography
    • Tattoos
    • Television
    • Classic Cars
    • Motorcycles
    • Recreational Vehicles
    • SUVs
    • Trucks
    • Vans
    • Branding
    • Business Opportunities
    • Careers and Jobs
    • Corporate
    • Customer Service
    • Direct Mail
    • Entrepreneurship
    • Ethics
    • Financing
    • Franchising
    • Home-Based Business
    • Human Resources
    • Import and Export
    • Leadership
    • Management
    • Market Research
    • Marketing and Advertising
    • Negotiation
    • Network Marketing
    • Networking
    • Organizational
    • Presentation
    • Project Management
    • Public Relations
    • Small Business
    • Strategic Planning
    • Team Building
    • Telemarketing
    • Training
    • Data Recovery
    • Databases
    • Games
    • Hardware
    • Networks
    • Operating Systems
    • Programming
    • Security
    • Software
    • Spyware and Viruses
    • Ask an Expert
    • College and University
    • Home Schooling
    • K-12
    • Languages
    • Online Education
    • Psychology
    • Accounting
    • Credit
    • Currency Trading
    • Debt Consolidation
    • Insurance
    • Investing
    • Leasing
    • Loans
    • Mortgage
    • Mutual Funds
    • Personal Finance
    • Stock Market
    • Structured Settlements
    • Taxes
    • Wealth Building
    • Coffee
    • Cooking
    • Gourmet
    • Recipes
    • Wine and Spirits
    • Arts and Crafts
    • Babies
    • Collecting
    • Elderly Care
    • Genealogy
    • Hobbies
    • Parenting
    • Pets
    • Pregnancy
    • Woodworking
    • Feng Shui
    • Gardening
    • Home Appliances
    • Home Security
    • Interior Design
    • Landscaping
    • Affiliate Programs
    • Article Marketing
    • Auctions
    • Audio
    • Banner Advertising
    • Blogging
    • Broadband
    • Domain Names
    • E-Books
    • E-Commerce
    • Email Marketing
    • Ezines and Newsletters
    • Forums
    • Internet Marketing
    • Link Popularity
    • Pay-Per-Click
    • Podcasting
    • RSS
    • Search Engine Marketing
    • Search Engine Optimization
    • Security
    • Social Media
    • Spam
    • Video
    • Viral Marketing
    • Web Design
    • Web Development
    • Web Hosting
    • Copyright
    • Cyber Law
    • Intellectual Property
    • National, State, Local
    • Patents
    • Regulatory Compliance
    • Trademarks
    • Buying
    • Selling
    • Baseball
    • Basketball
    • Boating
    • Cycling
    • Extreme Sports
    • Fishing
    • Football
    • Golf
    • Hockey
    • Hunting
    • Martial Arts
    • Running
    • Scuba Diving
    • Soccer
    • Swimming
    • Tennis
    • Dating
    • Divorce
    • Marriage
    • Weddings
    • Astrology
    • Buddhism
    • Christianity
    • Faith
    • Hinduism
    • Islam
    • Judaism
    • Meditation
    • Metaphysical
    • New Age
    • Cable and Satellite TV
    • Cell Phones
    • Communication
    • Gadgets and Gizmos
    • GPS
    • Satellite Radio
    • Video Conferencing
    • VoIP
    • Addictions
    • Coaching
    • Goal Setting
    • Motivational
    • Stress Management
    • Time Management
    • Clothing
    • Electronics
    • Fashion
    • Gifts
    • Jewelry
    • Causes and Organizations
    • Environment
    • History
    • Holidays
    • Men's Issues
    • Nature
    • Philosophy
    • Politics
    • Women's Issues
    • World Affairs
    • Air Travel
    • Camping
    • Cruises
    • Destinations
    • Outdoors
    • Article Writing
    • Book Reviews
    • Copywriting
    • Fiction
    • Non-Fiction
    • Poetry
    • Quotes
    • Screenplay
    • Tools and Resources