There are a range of different exercises that will really help to tone up your bum and of course you can combine these into hundreds of different bum toning workouts.
In general, the best workouts are those which specifically target the thighs and behind leading to rapid fat burning and muscle toning and so leading to that perfect bum.
Possibly the most potent exercise of all when it comes to bum toning is the use of squats to build and strengthen those specific muscles.
In a squat one stands upright with weights across the shoulders. You can hold up dumbells or hold a barbell across your shoulders – whichever is easiest for you. Then, keeping your back straight so as to avoid any strains you should slowly bend your knees so as to drop down to an almost sitting position. From here you stand up again.
For best results, one should aim to use a reasonably heavy weight and to carry out 10-20 repetitions in a set.
Finding workouts which include squats like these is a sure sign that you’re going to see rapid results.
If you listen to a variety of people you might be led to believe that the secret to a toned bum and great thighs is a secret exercise plan. And while exercise is an important element for success, in my opinion diet – that is eating the right things in the right amounts – is well over 50% of the battle. Infact, in my experience I would say that the right diet is 75% or more of the success.
So if you want a toned bum and thighs like a lingerie model then here are a few tips that I have personally tested out over the last year and found to work very well for me (and a few of my friends who have also started their own bum-and-thigh challenges)…
The basic premise is of course a low carb diet. Obviously, the fewer carbs you consume, the more of your body fat that your metabolism has to keep you going. Therefore, low carbs means more fat burned which means a more toned bum. Simple. Except that there is more to it than that.
Low carb typically means getting hungry. Don’t believe me? Try living on salad for a few days and just see how hungry you are and how often you need to eat. It’s rediculous. Fortunately, after a lot of experimentation I cam up with a few solutions which whilst very simple, if used in combination can really make a big difference to your toning. In essence, these tips make it *easy* to eat a low carb diet because you don’t feel hungry or deprived.
1) Eat protein
Protein has a natural appetite suppressant and so eating plenty of protein not only supports muscle growth as you exercise, but also makes you want to eat less at each meal. Because of this I try to consume some protein at every meal. Eggs for breakfast. Chopped ham or prawns on my salad. A steak for dinner. And so on. Keep maxing out on that protein for best results.
2) Drink water
Water of course contains no calories so you can drink as much as you like without putting on weight. Not only will drinking plenty of water make you feel great because you will be properly hydrating your body but you will also feel fuller for longer and so eat less food at each meal. Try to drink at least 2 glasses of water with each meal and notice the difference.
3) Eat smaller meals more often
This final point is to eat more regularly. By doing this you are less likely to be starving hungry and consume more food than you need. Instead you will feel less need to food and so will eat smaller portions which will also help with your bum toning.
Despite the numerous problems that many people seem to have when it comes to shifting excess fat and ending up with a nice tone bum and thighs, I have some good news for you. The fact is that most people are getting their exercise wrong for a variety of reasons. Perhaps they are reading old, out-dated information on which forms of exercise they should be doing. Or perhaps they actually *are* doing the right exercises but because of getting the diet aspect wrong they’re not noticing any improvements in their physique.
Whatever the reason, I’d like to take a few minutes now to explain exactly what my own research and experimentation has shown to work most effectively. Before we get into the meat of te topic though it’s only fair that I mention that these are what have worked for *me* when it comes to bum toning and so your results may differ slightly.
You may also find other exercises that are even more effective than those that I have been using. On the flip side, I have been doing a lot of research over the last 12-18 months into the most effective ways to tone bums and so I have been able to test out a lot of what is out there and so save you a considerable amount of time.
In other words, my suggestions might not be perfect, but they are what have worked for me in a very real way and made a siginificant difference to the appearance of my backside 
There are two key areas when it comes to exercises to tone bums. They are the general fat-burning exercises and then the specific toning exercises focusing on the buttocks.
Firstly, if you want to end up with the behind of your dreams you will need to do some general cardio exercises. There simply isn’t a way to burn fat off *just* your bum in my experience but general exercise such as walking, running, cycling or swimming will quickly help you to burn off those calories and start to see your general body weight dropping – as well as the size of your bum.
However the second aspect is what many people seem to ignore. And that is that if you want to tone your bum properly and get results as swiftly as possible then you will also need to do some resistance training that targets your thighs and bum.
And by resistance training I of course mean some kind of weight training – whether that’s free weights or a machine at the gym. Exercises such as squats are ideal and just about the best exercises out there for toning your bum.