Do You Want a Toned Bum and Thighs?Ask any woman what part of their body they would like to tone up and most will say their bum and thighs. This is a delicate subject with women and it doesn’t help when we constantly see images of celebrities and models with so called perfect bodies. So what are the muscles in question and how do you tone them?The main muscles in question are commonly referred to as the Quadriceps, at the front of the thigh, the Hamstrings, at the back of the thigh, and the Gluteus which shape the bum. All three of these muscle groups are made up of powerful muscles so they can be trained quite hard to achieve the results desired. The function of these muscles is to allow the body to squat down and stand up and to be able to move around, so to train these muscles to get stronger and more toned; you need to replicate these movements with resistance. The safest exercises which will give you the best results are compound movements which mean that all the muscles are working together rather than isolated exercises which create a lot of stress on one joint and are generally unnatural movements. The most functional of these compound movements is the squat. Squatting is an action we do everyday without realizing. Getting on and off the couch or the office chair is a squat. Bending down to pick something up is a squat. So to strengthen the muscles to tone them you need to perform the squat with extra weight. This can be done simply by holding extra weight like dumbbells in each hand or a barbell across your shoulders. To perform this properly seek instruction from a professional to prevent injury and get maximum results. The second exercise is the Lunge or Split Squat. This action is performing a squat with one foot a full stride in front of the other. This places a lot of emphasis on the Gluteus muscles which tone the bum when performed correctly. These are both highly effective exercises which also help your balance. The third exercise is the Leg Press which requires a specialized piece of gym equipment. This is a great exercise for building muscle and strength as you can lift more weight than a squat or lunge. These three exercises are the most effective in toning the bum and thighs. Like all exercises get professional advice on how to perform these properly. Mick Kenny Fit n’ Fabulous Personal Training Personal Training to get Toned New! CommentsHave your say about what you just read! Leave me a comment in the box below. |
