How to tone your buttocks with less than 10 minutes a day.

by Ana
(Queretaro, Mexico)

How much time you think you spend sitting per day? Well, here are some exercises to help you tone your buttocks working less than 10 minutes a day. Be constant and start seeing results in 2 weeks!

Material you'll need:
1) A soft surface (I recommend a pad).
2) A step or a thick book.

The following workout is composed of these exercises:
1) Back leg raise.
2) Stride forward.
3) The crane.
4) Balance on one foot.
5) Lateral squat.
6) Steps.

Always remember to heat up before starting your workout. There is a list an suggestion for that on the article: tone your abdomen with less than 10 minutes a day.

1) Back leg raise.
This will tone your gluteus maximus, main muscles at the buttocks, and the lower part of your back.

TIP: Try not to lift your leg too much or you'll produce a curve of your spine which might produce tension of the muscles.

1) Over the pad, lay down with your head looking to the floor and support your head on the back of your hands. Let the spine to be on the same line with your neck.
2) Squeeze your buttocks, contract the abdominals and raise little by little your right leg until you feel the buttock is working. Hold your leg stretched and don't block the knee. You must not feel pain at the lower part of your back.
3) Take your right leg to the initial position and repeat the movement with the left leg. Alternate with one leg and the other until 30 seconds have passed.
4) The objective is to complete three series of 10 repetitions each or 5 series of 6-7 repetitions each.

2) Stride forward
Many runners use this exercise backwards, for toning the legs. When going forward, the buttocks support the most part of your weight. It is great for strengthening and toning the buttocks muscles.

TIP: Avoid making your trunk to go forward or moving it too fast or you'll hit your knee against the floor. By keeping your spine straight, the exercise will be easier to perform.

1) Stand with both feet slightly separated and aligned to your feet, and place your hands on your hips.
2) Make a step to the front with your right leg and bend the knee (it will look like making an angle of 90° on respect with the floor)(_/¬). All your foot must be touching the ground. Your left leg must be flexed too and supported with your toes.
3) Hold the position for 2 seconds and return to the initial position.
4) Repeat the exercise alternating with each leg until 30 seconds have passed.
5) The objective is to make 10 repetitions (5 with each leg).

3) The crane.
Remember Superman's position when flying? Well, that's more less how this exercise looks like, but standing on one foot. This helps work your buttocks, the hamstrings and the lower back but you'll need balance and skill, so I recommend you do it slowly.

1) Stand on both feet, make the Superman's flying position by supporting yourself with your left leg and hold your balance. Take your right arm backwards.
2) Your left arm will be stretched forward and the right leg backwards. Keep your left leg as stretch as possible too, but without blocking your knee.
3) Lower your left arm an let it be perpendicular to the ground.
4) Recover your initial position using your waist axis.
5) Repeat the movement with the other leg and arm.
6) Repeat 4-6 times (3 with each leg for example).

4) Balance on one foot.
You'll need again some skill and balance but it's worth it. Start making cellulitis go backwards! (and don't think it's just a woman's issue, it happens to men as well).

With this exercise you work your thighs and all the muscles that support the buttocks and surround them helping you to improve you central stability as well.

1) Stand with your feet slightly separated. Place your hands on your hips. Lift your right leg off the ground and search for balance.
2) With the support leg stretched, go down and try to touch your toes with your left hand. Keep your leg straight but without blocking the knee.
3) At the same time, stretch your right leg backwards like on the Crane's exercise. Raise your right arm for balance (left arm is touching the toes or as close to the ground as possible, and the right arm is looking to the ceiling).
4) Recover returning to the initial position and repeat with the other leg.
5) Hold your position with each leg for about 10-15 seconds.

5) Lateral squat.
Many runners use this exercise for toning and stretching. When you go to one side, you work the most internal part of your thighs and buttocks, and you re-shape how your body looks from behind.

1) Stand with your feet slightly separated and aligned to your hips. Leave your hands to the sides of your body.
2) Give a step to one side with your right leg and bend your knee (the trunk goes down some centimeters and does not incline to the front). Let your body weight to stand on your right leg. Your feet must be touching the floor at every time.
3) Recover returning to the initial position.
4) Repeat with your left leg and alternate legs until 30 seconds have passed.
5) The objective is to perform 10 with each leg.

6) Steps.
Use a step or a thick book for this exercise and check you don't slip when performing it. You'll feel calories burning and how buttocks contract. The highest the step, the highest the effort. I recommend for beginners a step not higher than 15 cms. (6") from the ground.

1) Stand in front of the step or thick book. Put your hands on your hips.
2) Go up first with your left leg and then the right.
3) Go down from the step with your left leg and then the right.
4) Repeat the movement starting with your right leg and so on.
5) Repeat 15 times or more until 30 seconds have passed.

Remember some rhythmical music can make you feel energized when performing any exercise!!!