Toning the glutes will combat the effects of excess fat and the natural aging process in this area of the body. The bottom is an area where fat tends to accumulate and one of the first areas to show noticeable weight gain. Moreover, as we get older, the bottom tends to lose its tone, as it looses the battle with gravity. To help you maintain a good figure, at OneHowTo.com we'll explain what are the best exercises to tone your bottom.
Side leg lifts with resistance.
This exercise is very good for your glutes to stay firm and if you add some weights to your ankles, it becomes one of the best exercises for the bottom. After putting on the ankle weights, kneel down with your palms flat on the floor and alternately raise each leg. For resistance, you can use sand bags bought at any sports equipment shop. Do 2 sets of 20 repetitions for each leg.
Stair stepper.
Stair steppers were much more popular in the past, but the fact that they're no longer trendy doesn't take away from their effectiveness in getting a toned bottom. In fact, using a stair stepper is considered one of the best exercises for the bottom. The only downside is that you may have to go to a gym to use them. However, with an adapted drawer you can do stair stepping at home. If you have the right music to motivate you, it's possible to train on the stair stepper for more than 20 minutes, and minimise tiredness.
Squats.
Squats have numerous beneficial effects on the body and are an excellent practice for older people so that they don't lose their mobility. They also have the added feature of being one of the best exercises for the glutes. You'll see that with just a few weeks of practice and with each session of doing the squats correctly, you'll notice an improvement in strength and tone.
The bridge.
Doing the bridge on a mat is the fourth exercise that we've chosen as one of the best exercises for the bottom. It's very simple to do, but you should avoid it if you have problems in the cervical spine, since you risk aggravating them. Lie on the floor on your back with your knees bent and your feet on the floor. The exercise involves raising your hips and trunk as high as you can. Hold it for 3 seconds. Do 2 sets of 20 repetitions.
In your daily life, you can also do several activities to help you keep your bottom toned. So, avoid using the elevator and instead take the stairs. If you have time, walk instead of driving the car or take public transport and try to walk on steep areas, etc.
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