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toned bums

Former MemberFormer Member Posts: 1,876,323 The Mix Honorary Guru
in Health & Wellbeing
i just tried doing a search but my computer is so slow it cant cope!

does anyone have any exercises to tone bums? and i dont know if this part counts for bum or hips but the bit above your bum which is also your hip, if you know what i mean?!!? <IMG SRC="confused.gif" border="0" ALT="icon">

oh and also exercises to tone the back and waist? do any sports use these alot? jogging?

thanks
~clara~
xx

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    Former MemberFormer Member Posts: 1,876,323 The Mix Honorary Guru
    Running and jogging will probably get you what you want, i think.
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    Former MemberFormer Member Posts: 1,876,323 The Mix Honorary Guru
    Lunges

    Stand with your feet shoulder width apart.
    Take a big step forward (about a foot and a half, more if you're tall) and lower yourself until your other knee almost touches the ground. Push yourself up and repeat. You can hold dumbbells in your hands if you need extra resistance.

    Works the muscles of your bum (gluteus)

    Either that or do squats at the gym. This is better though
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    Former MemberFormer Member Posts: 1,876,323 The Mix Honorary Guru
    Here's a vidoe of someone doing it. Just ignore the weight she's holding on her shoulders.
    http://strengthtraining.asimba.com/video/small/barbell_front_lunge.avi
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    Former MemberFormer Member Posts: 1,876,323 The Mix Honorary Guru
    As alex said, there are also squats. Another exercise is leg raises, where you lie on your side and raise your upermost leg and hold it before bringing it down. Depending on where you go to the gym you may come accros a hip Adductor/Abductor which runs on a similiar principle, except you stand up and use weights for resistance. It also adds resistance to the motion of closing legs aswell.

    Another sport that is very good at toning bum muscles is cycling.
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    Former MemberFormer Member Posts: 1,876,323 The Mix Honorary Guru
    And swimming <IMG SRC="smile.gif" border="0" ALT="icon">
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    Former MemberFormer Member Posts: 1,876,323 The Mix Honorary Guru
    walk up the stairs backwards, or do step areobics backwards
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    Former MemberFormer Member Posts: 1,876,323 The Mix Honorary Guru
    Do bum walking, very amusing- just don't do what my sister did and do it when the window cleaner is watching and laughing his head off!

    Close the curtains!
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    Former MemberFormer Member Posts: 1,876,323 The Mix Honorary Guru
    Originally posted by * k-t *:
    <STRONG>Do bum walking
    </STRONG>

    what the hell is that?!?!
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    Former MemberFormer Member Posts: 1,876,323 The Mix Honorary Guru
    It's exactly what it sounds like- sit on your bum, then "walk" from one side of the room to the other! Just don't do it with a thong on and nothing else because you'll get carpet burn!
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    Former MemberFormer Member Posts: 1,876,323 The Mix Honorary Guru
    hehe!! <IMG SRC="smile.gif" border="0" ALT="icon">
    i'll give it a try, but does it actually work?!
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    Former MemberFormer Member Posts: 1,876,323 The Mix Honorary Guru
    Yes it works, as long as you do it every day, I suggest going up and down the stairs (not applicable if you live in a high rise like me!)
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    Former MemberFormer Member Posts: 1,876,323 The Mix Honorary Guru
    down the stairs walking on your bum?!?!?! how the hell?!?!?! ill probably end up falling down them and breaking my neck!!!
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    Former MemberFormer Member Posts: 1,876,323 The Mix Honorary Guru
    Originally posted by clara:
    <STRONG>down the stairs walking on your bum?!?!?! how the hell?!?!?! ill probably end up falling down them and breaking my neck!!!</STRONG>

    LOL, I think she meant walking up and down the stairs normally, not on your bum!
    <IMG SRC="biggrin.gif" border="0" ALT="icon">
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    Former MemberFormer Member Posts: 1,876,323 The Mix Honorary Guru
    No I *did* mean going up and down on your bum! Or you could try "bum-running" for the bus, he he.
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    Former MemberFormer Member Posts: 1,876,323 The Mix Honorary Guru
    moving to sports and fitness
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