They say it’s all about the booty: Everybody wants to tone and tighten their bottom for a firmer, stronger looking backside. But, for those of us who struggle with stubborn back fat, getting that strong, toned backside can seem like a daunting task. It may seem impossible to get rid of the dreaded ‘back fat’, but with the right exercises and dedication, you can achieve your desired results!
Do you want to get rid of that annoying back fat you’ve been dealing with? If the answer is yes, here are some great exercises to get you started on your way to a firm, round and toned backside:
1. Planks: Planks are an essential exercise for toning the backside, as they target the entire core, including the glutes and backside muscles. This is a great way to engage your core and tone your backside. Aim to hold the plank for 30-45 seconds and slowly increase your time as you get more comfortable.
2. Squats: Squats are a popular exercise for toning both the upper body and lower body. Start by standing upright and then lowering yourself down into a squat, making sure your knees stay directly over your feet. Squats target the glutes, hamstrings and quads, making them a great exercise for toning the backside.
3. Deadlifts: Deadlifts are a great exercise for targeting the backside muscles, which are essential for toning and firming up the backside. Make sure to keep your back straight as you lower yourself down, and then use your glutes to power back up to the starting position.
4. Lunges: Lunges are an incredibly effective exercise for toning the backside as well as the legs. Start in a standing position and then step forward slowly, making sure to keep your body weight evenly distributed between your two legs. Lunge forward until your thigh is parallel to the ground and then drive slowly back up to the starting position.
These four exercises are great for getting rid of stubborn back fat and toning that backside. Make sure to focus on form and movement to ensure you are getting the most out of your workout.
For those of you who need a little extra motivation and support to get that strong, toned backside here are four more exercise uses.
1.Glute Bridges: Glute Bridges are a great exercise for toning the glutes and giving you a more shapely backside. Start by lying on your back with your knees bent, feet flat on the floor and a weight across your stomach. Then, drive your hips up off the ground until your back is in a straight line. Make sure to keep your hips in line and drive your glutes to the ceiling before slowly lowering back to the floor.
2. Kickbacks: Kickbacks are a great exercise for toning the back of your thighs and tightening your booty. To get started, get your hands and knees on the floor, keeping your hips and shoulders in line. Then, extend one leg back while you squeeze your glutes. Hold for a few seconds before lowering your leg back to the ground.
3. Step-Ups: Step-Ups are a great way to target your entire lower body, including the glutes. To get started, you’ll need a step or bench. Stand in front of it with one foot on the step and the other foot on the floor. Push off your foot and step up onto the box/bench and then lower yourself back down. The higher the box, the more challenging the exercise will be.
4. Hip Thrusts: Hip Thrusts are an incredibly effective exercise for toning and strengthening the glutes. To start, lie down on your back with your feet flat on the floor, your weight across your stomach and your arms by your side. Then, drive your hips up until your back is in line with your shoulders, and push your glutes to the ceiling. Slowly lower your hips, releasing all tension before you repeat.
These exercises are efficient, powerful and easy to do at home or in the gym. If done consistently, you are sure to tone up your backside in no time. But, always make sure to stay motivated, keep challenging yourself and stay consistent! With the right exercise regime, you will be able to flaunt a firm and toned backside in no time at all!
For those of you looking to further intensify your backside toning regime, continuing regularly performing the above exercises is recommended and adding in resistance training can be beneficial. Resistance training is an effective way to target and tone stubborn areas and can do wonders for your backside! Exercises such as press-ups, pull-ups and rows are great for toning and defining the backside muscles.
Cardio is also a great way to help you achieve your desired results. Incorporating running, walking and even swimming into your routine can be an effective way to build muscles and melt the back fat away. Keep in mind that as you become more active, you need to make sure to increase your calorie intake to compensate for the calories burned to ensure that your body has enough energy to sustain your activity.
Nutrition plays a major role when it comes to toning your backside. Eating the right foods can help you reach your desired results faster. Incorporating protein, healthy fats and complex carbohydrate into your diet can help to reduce stubborn back fat, enhance your physical performance and strengthen your muscles. So, don’t forget to fuel your body correctly and also focus on rest and recovery.
Do you feel ready to start your journey towards a toned and firm backside? Keep in mind that with the right attitude, exercises and persistence, nothing is impossible! So, take the necessary steps today to get rid of that stubborn back fat and start toning your backside!
