“Bum exercises”; exercises which target the muscles of the buttocks – the Gluteus muscles, can be performed by those who are conscious about the appearance of their hips and buttocks. The muscles of the bum, known as the Gluteus muscles, are powerful muscles which are responsible for various hip and leg movements. The bum is a common area of the body females are unhappy with; a stubborn area for body fat deposits, and sometimes hard to hide with clothing. As with any area of the body you wish to “tone”, the best approach is a combination of direct resistance exercise, as well as an effort to reduce overall body fat.
As with the stomach, direct resistance exercise should not be seen as the sole method of defining a body part. The exercises which directly target the bum muscles, such as squats, lunges and bum clenches will not result in a great reduction in body fat. Resistance exercises, such as the ones just mentioned, stimulate the muscle fibres of the target muscles, resulting in muscle strength, power, hypertrophy or endurance advances, depending on the repetition and resistance used. If the goal is to “tone” the bum area, a slightly higher repetition range than that optimal for muscle hypertrophy (growth) will likely be the best option. Those who are looking for a smaller but firmer bum will likely not be seeking the muscle growth a bodybuilder seeks, although some stimulus will aid in some muscle hypotrophy and functional gains.
Resistance bum exercises:
Squats – A great exercise for stimulating the entire lower body. The muscles of the bum will be greatly exercised from the squat. It is important to master the form of the squat, so a session with a PT may be a wise choice to run through the execution of the difficult exercises.
Hip abductor machine – The abduction of the hips stimulate the gluteus maximus, medius and minimus, i.e. the muscles of the bum.
Deadlift – An effective exercise for exercising the bum, hamstrings (back of the thighs), back and quadriceps. As with the squat, form is difficult and it is not recommended for an inexperienced trainer. Seek the aid of a PT for help with the form of the deadlift.
The above exercises would be best implemented with a repetition range between ten and fifteen, for three sets, with a resistance which is challenging for the last couple of repetitions at the end of the final set. See our leg exercise page for help with exercise execution, and for greater exercise descriptions.
As previous mentioned, resistance training alone will not usually suffice. The resistance training should be compounded with an effort to reduce body fat levels, defining the bum and other areas of the body. Fat loss is achieved via the correct dietary intake and activity levels. Females may find the following link useful – female weight loss meal plan, if seeking a weight loss meal plan. As for cardiovascular activities to increase calorie expenditure, some exercises are outlined below.
Cardiovascular bum exercises:
Uphill walking/hiking – An activity enjoyed by many, and one which spends calories as well as exercising the hamstrings and bum muscles.
Steppers – working the hamstrings and bum in a similar way to hiking, the incline steppers could prove a wise choice for those who attend gyms and wish to target the bum whilst seeking fat loss.
Treadmills, exercise bikes, cross trainers, swimming, and many other activities offer a means of increasing the pulse and enticing fat loss. Seek an activity which is enjoyable and you will likely maintain. Look to perform cardiovascular exercise for an hour, three to four times per week.
Exercising the bum with direct resistance training a couple of times per week, whilst ensuring fat loss is being achieved via cardiovascular activity and dietary intake, will result in a much firmer and better shaped bum, as well as overall body fat reduction. The same logic can be applied to other areas of the body, and therefore the above resistance plan would be best implemented into an overall balanced training plan.