I have a love/hate relationship in my approach to getting an ass. I spent the best part of a year trying to achieve a Kimmy K style bum…Only to then spend the next six months trying to run it off! (Click here to view the post!) However, at the minute i’m all about lean legs with a medium size ass. You know, just the ‘right sort of ass’, ass? Okay i’m going to stop saying ass, read on to find out my workout.
Before you read on, you should be aware I’m never ever going to pretend to be some sort of fitness expert or fanatic. I purely go to the gym to try and look good in jeans and my underwear .While maintaining my devotion to stuffed crust pizza. And i’m fully aware different exercises affect people in different ways. The following is just a guide line of what works for myself and my body.
Firstly I warm up with between 5-7 minutes on the treadmill, depending on how i’m feeling. I do this at 6mph on the highest incline setting. I usually burn between 75-100 calories. This exercise tones the back of your thighs, and lifts your ass depending on your stance.
Next, I move onto the step machine for 15 minutes. I build the speed up gradually, and tend to climb around 50 flights of stairs, burning around 100 calories. I vary my steps from one step at a time, to extending my leg and climbing two steps. This really targets and lifts your ass.
Now I add resistance to my workout and move onto the waist reduction machines. I do 20×4 reps on each machine on a low weight. By doing this, I’ve managed to get rid of a lot the fat on the inside of my legs. At this point I also use the calf press, following the same reps as the waist reduction machines.
The mat workouts
Now I move onto mats. I do bear plank leg lifts and bridge hip lifts, at 20 reps each. (click here to view to learn the moves!) I feel like these exercises are so great for really stretching your body as well. As I don’t know about you, but targeting your butt a lot tends to leave me feeling a bit achey!
Now I move onto squats. I do goblet squats, as they target your bum without bulking up your thighs in the process! I only add a 6kg kettle bell, as I’m mainly trying to tone muscle and not bulk. I also do kettle bell swings at this point too. Doing reps of 15×2 for each move.
Like I’ve already said, I’m no expert! But I hope you’ve found this helpful in learning how to build or tone a butt. What are your favourite exercises in the gym? Let me know in the comments!