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| *Vultures Knob>>>Exercise Bike |
Any one got a good exercises to tone you bum and lower back? |
I'm not fat. I just wanted to be a bit more healthy and a bit more toned. The areas I most want to lose weight from or tone are my lower stomach, lower back (love handles) and my bum. Are there any good exercises I can do every day with out paying a bomb to do this? I already do fifty crunches and press ups every night along with a few other exercises and work out on a cross trainner and bike for ten minutes every other day if possible. If there are do you know how long it will take? I'm going on Holiday in about seven weeks and want to be toned by then. Thanks Squats are always a good idea :) Butt squeezes. I used to do them far too much and my but got to soar. Just completly tighten your but for a count of 60 for about 5 mins a day or more if you like, the thing wont blow up on ya, and i am living proof it works. Not that my butt is rock hard but a lotttt better than before learning this excersize. Hope this helps you :} Di The BALL... lay on the ball (stomach down), with your feet against the wall for balance. Put your hands behind your head and raise up/down. You can also go side to side - raising one elbow at a time (with hands still behind your back). Then move to keeping your hand by your side. This exercise is AWESOME. Squats - I don't know why you started with "i'm not fat." For your lower back (love handles) try getting a 5kg weight in each hand and lifting one of your arms above your head (keeping your back straight) and pushing down towards the ground with the other side. Do about 15 -30 reps on each side. For your stomach I think "The Plank" is brillant and I always get excellent results (you could look up the technique on any good health website). Lunges are the best thing to do for your bum, or laying on your front and adopting a press-up position and pushing each leg up into the air (hold for a couple of seconds) and do about 15 -30 reps on each leg. [For exact techniques and to make sure you dont get any injuries its always worth getting a run-through of exact techniques from a personal trainer or if you dont do that look for sites on the web that show a short video.] I do this just before I want to hit the beach (about 4 weeks before) and it always tones me up, so with 7 weeks to go I am sure you will do great ~ Good luck. You could try something like this ... http://www.ivillage.co.uk/bebikinibeauti... the best ones i do and they work, is for tummy lay on your back bring knees up to your chest and hold for 2minutes let them down slowly repeat this about 6times twice a day,one for your bum is sit on the floor and walk your bum up and down your room forward and back, the one coming back is the hardest,do this about 4 to 6 times a day,this also works,for your love spoons stand tall and hands on hips and twist from one side to the front then to the other side fab waist exercise.good luck to you. |
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