These exercises for the bum will burn the fat around the bottom area but also shape your gluteus maximus muscle. Not all exercises for the bum are designed to lose size, some exercises can help add size and shape. I say this because not everyone wants to make their bottom skinnier. Some people have a skinny bum and want to add size and shape.
By adding size and shape to any muscle you need to involve some kind of added weight to your exercise of choice. For example, if you are doing bicep curls with a really heavy weight the bicep will over time get bigger. It has to in order to cope with the constant heavy lifting. Well the same applies to the bottom muscles. The problem is, how do you apply weight to a bum exercise?
Exercises for the bum – Workout 1
This older bottom workout of mine will show you how to add weight to your bum exercises. The more weight you add the harder the repetitions will be but it is ok to do less reps. There is also a newer bum workout below which involves the abs too.
Below is a progress sheet to help you keep track on your repetitions and weight if you are adding any.
Here is the bum exercise routine in case you want to screenshot-
ROUND 1
- Bridge Pulses 1 – with weight x10 reps – without weights x20 reps
- Bridge Pulses 2 – with weight x10 reps – without weights x20 reps
- Grass Hopper – with ankle weights x10 reps – without x20 reps
- Heel Kicks – with ankle weights x10 reps – without x20 reps EACH SIDE!
- Rainbow Taps – with ankle weights x10 reps – without x20 reps EACH SIDE!
ROUND 1 DONE!
For best results do 3 to 5 rounds in 1 workout session.
Print off this progress sheet and keep track of how many rounds you did during that week. But always try and aim for 3 rounds.
It would be great if you could do 5 rounds 3 times a week.
If you are using heavy weights to add muscle mass to your bum always leave a day or 2 in between workouts. This allows the muscle to heal so you benefit more the next time you do the workout.
Any questions feel free to contact me via one of my media links HERE!
Exercises for the bum – Workout 2
The tums and bums workout below will help you add shape to your bum giving the muscle a lift. However because we are working the tummy/stomach/abs we are also strengthening the core. As a result we are bringing the muscle groups below and above the bottom area into action too.
I do not mention about adding weights to add muscle mass in this video. But you can do so like in the workout above. There is no progress sheet for this workout because it is not really needed.
Learn the moves and do this workout about 3 times a week for best results.
Although its in the video here is the workout routine layout in case you want to screenshot it-
- Bridge Pulses 1 – x 15 reps
- Bridge Pulses 2 – x 15 reps
- Straight Leg Circles – x 16 reps
- Dive bomb Sit-ups – x 15 reps
- The Grass Hopper – x 15 reps
- Heel Kicks – 20 toe taps EACH SIDE!
- Ankle Taps – 30 taps EACH SIDE!
- Sky Toe Taps – 15 taps EACH SIDE!
- Rainbow Taps – x 12 reps EACH SIDE! (2 rainbows per rep)
- Bum Walks – 10 forward and 10 back then repeat
- Ab Slams – x 12 reps
- Freefall 4’s – x 10 reps pulsing 4 times
Again I would rather you do this workout 3 times a week. You should start to feel and see changes within 6 weeks.
Do you want more cardio workouts that will burn fat and tone the whole body? If so then check this out THE 12 WEEK PROGRAM. This program also has the tums and bums workout in it but you can do it as often as you want. This workout does not involve too much weights so you can pretty much replace any workout with another.
Finally, remember to save this page via the button below as you will need to come back.
GOOD LUCK!
