The
buns are also referred to as the "glutes", and are probably the most
focused body part. Toned "glutes" support your hips and posture, as
well as giving a firmer appearance and improving endurance in such
activities as walking, running, inline skating, cycling, etc.

Contrary
to popular belief, you don't have to spend a lot of time, or money to
get a toned backside. You can get a quality "glute" workout under 15
minutes once a week with just the basics.

There
are a multitude of machines at the gym that "isolate" different parts
of the hips, thighs, and "glutes." Many of these are a waste of time
and lead to over training. All you need are squats, stiff-legged dead
lifts, and lunges for an overall bun workout.

 

Squats for Firming the Buns

Squats
work the entire leg and "glute" muscle. If you skip the squats, you are
doing yourself a great injustice. To begin, choose a weight you are
comfortable with. Stand with your feet shoulder width apart. Keep your
back straight and lower yourself until your knees are at a 90-degree
angle. Make sure you contract your "glutes" at the top of the movement
and drive the power through your heels.

Perform
3 sets with light to moderate weight in the 15 to 20 repetition range
with one-minute rest intervals. Don't use excessively heavy poundage if
you carry most of your weight in your hips, thighs, and buttocks.

Lose Cellulite and Show Your Real Body!

Stiff-Legged Dead Lifts for Firming the buns

The
stiff-legged dead lifts also help to work the "glutes," as well as the
hamstrings. This is often a neglected exercise. Form is important. Keep
your focus on your hamstrings and "glutes," and not the back.

To
begin, choose a weight that you are comfortable with. Stand with your
feet shoulder width apart and hold the weight in front of you. While
keeping your lower back tight, slowly drop your hips behind you and
allow the weight to fall toward your feet. As you rise, squeeze and
contract your hamstrings and "glutes." Perform 3 sets of stiff-legged
dead lifts with light to moderate weight in the 15 to 20 repetition
range with one-minute rest intervals.

 

Lunges for Firming the Buns

Lunges
work the entire leg and "glute" area. You can choose to do this with or
without weights. To begin, stand normally. Lunge one foot forward until
the knee is at a 90-degree angle, and then resume standing position. Do
the same movement for the other legs. Perform 3 sets of lunges with
light to moderate weight in the 15 to 20 repetition range with one
minute rest intervals.

Resistance
training will build firm and toned "glutes", but in order to remove the
fat, cardiovascular exercise is needed. Any aerobic exercise is good
for burning calories and burning fat, but choosing the ones that target
the legs and "glutes" are even better.

Power
walking, jogging, sprinting, in-line skating, and the elliptical are
the best for leaning up the lower body and "glutes". Perform these at
least 3 times a week for 20 minutes and progress each week from there.

I
must caution you about the stepper and treadmills set on incline. Yes,
these are great for building the legs and "glutes", but if added size
is not your desire, it's best to avoid these.

If you are unsure of the proper form on any of the exercises, please have an instructor show you.

For more advanced exercise techniques for firming the buns and slimming the thigh, check out The Cellulite Cure. It also contains 7 important steps for reducing ugly cellulite!

Fitfully Yours,
Karen Sessions NSCA-CPT
MsFit

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About the Author

Karen
Sessions has been in the fitness industry since 1988 and is a certified
personal fitness instructor and specialist in performance nutrition.
She is a nationally qualified natural female bodybuilder, holding
numerous titles in the southern states including two overalls.

Karen has written six eBooks on fitness. She also writes articles for
several fitness websites, and distributes two monthly newsletters
regarding weight loss and female bodybuilding.

Karen
has helped hundreds of clients reach their goal of transforming their
body. Her success and success stories speak for themselves. www.The-Cellulite-Cure.com

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**The
contents of this article should not be considered as medical advice.
You should consult a physician before begining a fitness program.

This
article is protected by copyright, 2006, Karen Sessions, All rights
reserved. You may use this article in your e-zine or website as long as
the copyright and links remain intact.**