How to tighten your Tushy

Tushy, bum, buttocks, our backside goes by many different names, not always very flattering. Everyone, men and women alike, aspire to a more rounded and better supported backside. However, strong and efficient bum muscles have multiple health benefits such as relieving tension in the lower back and supporting the hips and pelvis. The following exercises will help you work on those very important muscles and get you swimsuit ready for next summer.

The Bridge
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A very simple yet effective exercise. Lying on the floor with the heels close to your hips push the hips up until you reach a straight line from knees to shoulders, then bring the hips back down with control and starting over. When performing this exercise, you might feel the back of the thighs working more than the buttocks themselves. To avoid this, lift the toes of the floor, only resting on the heels, and push the knees out during the entire movement. Also make sure to squeeze the bum at the top of the movement. In order to keep the lower back safe, it is crucial to tuck the tailbone and contract your abs throughout the movement to prevent your lower back from arching. If you feel any tension in your lower back, stop and adjust the position of your pelvis/tailbone and lower back. If the tension persists move on to another exercise.

If the bridge doesn’t represent much of a challenge, you can progress to the single leg bridge:

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The principle is exactly the same, except you are standing on one leg and the other leg is extended as straight as possible pointing towards the ceiling. All the previous guidelines about the lower back apply to this exercise as well. With both exercises, breathe out as you push the hips up and breathe in as the hips lower.

 

Side lying kick:

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This exercise is going to focus on the outer part of the buttock (right side on the pictures). Lying on the side (left side in the pictures) hips on top of another head resting on arm or cushion (left arm on the picture). Lift the top leg at about hip level, and keep moving the leg up and down in a small movement, keeping the leg at or above hip level throughout the exercise. It’s paramount to keep the hips on top of another, not rolling back or forward. To make the exercise slightly harder turn the toes towards the floor and draw small circles with your heels. After training a muscle it’s always wise to stretch it as well. Performing a figure 4 piriformis stretch after each bum workout will prevent any unwanted tightness in your hips:

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Lying onto the back, cross one ankle (right ankle in the picture) across the opposite knee, and gently hug and pull the supporting knee towards your chest (left knee in the cialisdailyuse.com – visit this picture), holding on to the thigh with both hands. The upper body is relaxed and the shoulders are down on the floor.

 

The Clam:

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Lying on your side with the knees bent at a right angle, and hips slightly bent as well. Lift and lower the top knee as if you were pushing against resistance. Again make sure to work both sides

 

The lunge:

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If possible, perform the lunge facing a mirror to keep the trajectory of your knee in check. Take a staggered stance, with the back heel off the ground and drive the back knee down towards the ground just before it actually touches the ground and then come back up pushing off the front leg, hands on your hips, standing straight with a proud chest. Both knees should be at a right angle at the bottom of the movement

The Squat:

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The most basic of lower body movement, and really effective when it comes to work on our backside. Standing with the feet shoulder width apart, toes in line with the kneecaps, sit back lowering the hips until parallel with the floor. Then driving from the hips again, come back to a standing position. Breathing in as you go down, out as you come up.

 

 

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