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Thread: i need to tone my ass

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    Member cjhomegrown's Avatar
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    Default i need to tone my ass

    are there any butt exercises that work quickly???

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    God/dess scarlett_vancouver's Avatar
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    Default Re:i need to tone my ass

    walking lunges

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    God/dess VenusGoddess's Avatar
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    Default Re:i need to tone my ass

    Squats...and what do you mean by quickly? 1 week? Nothing...2 weeks? Probably, nothing.

    If you want to do a drastic change, you will need to watch what you eat and do cardio along with weights.

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    God/dess blondhottie's Avatar
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    Default Re:i need to tone my ass

    I have a video tape called Buns of Steel-it really works. It was made in 1987 and the instructor is really cheesy, but I can feel the burn in my butt and upper thighs after doing this tape. The first couple of times I did it, I could only do 5 or 10 minutes of the workout, and I was in decent shape when I started using this tape. I got it a couple of years ago at a rummage sale for a dollar. lol






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    Default Re:i need to tone my ass

    A step-up box using weights is similar to squats without the risk of hurting your knees. The Firm has aerobic tapes which incorporate weights in their programs. These tapes are not easy, but will get you in shape faster.
    http://www.collagevideo.com

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    Veteran Member carmenNYC's Avatar
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    Default Re:i need to tone my ass

    squats & walking lunges will tone that ass right up.

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    Featured Member Veronika's Avatar
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    Default Re:i need to tone my ass

    I'm putting a third vote in for the squats. Also throw some cardio in for removing any "winter coat" that may obscure the beauty of all those squats!
    Currently dancing at the Men's Club of Reno, NV
    under the name of Veronica! I am a 2007 calendar girl for MCR, so message me if you want a calendar!

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    Veteran Member Brooklyn's Avatar
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    Default Re:i need to tone my ass

    Lunges and cardio. and of course a healthy diet.Squats and Leg pressess are good too and if you can find a leg curl machine for under your butt to give you definition but god it hurts...

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    Default Re:i need to tone my ass

    as a self-proclaimed expert on this subject....

    i have always been interested in fitness and now take it seriously. i would love to compete in fitness contests in the future. i have researched SO much on working out and nutrition. i also worked at a health club and learned even more from there. now, i am a work in progress. i'm fit and toned, but need a little more upper body mass and thinner thighs to compete.... my body fat is all in my legs. but enough about that.

    also, my sister and my brother's g/f are constantly wanting to know how to get a 'ghetto booty' lol... their words, not mine. my bro's g/f is even considering butt implants, which i think is a little extreme, but.... there are so many girls i run into that want a better butt.

    the key to having a bubbly, round ass is weight work. although your genes are a factor, weights are in our control and do work.

    the main exercises that will build up your glutes are in order of glute intensity:

    1. tall step-ups... yes, like the firm's fanny lifter... but an aerobic step with 4 risers is the same, whatever you can find will work... ensure your knee is almost parallel to the floor with one foot on the step. no more than parallel, or you'll stress your knees. and use fairly heavy weights. note: these are hard, you'll be exhausted and burning by the end. you have to work at it.

    2. lunges... walking or in place.... again, use fairly heavy weight here.

    3. squats... with dumbells or on a squat machine... keep in mind there are different position to squats and will change which muscles are working the hardest... for glutes, push into your heels as you squat... with feet shoulder-width apart... consciously use your glutes--feel them! it's easy to work more of you quadricepts in squats. you also use your inner thighs more if you point your toes slightly outward.

    4. glute/ham leg lifts... on a machine or get down on all fours with one legs bent 90 degrees and push your heel to the ceiling. you'll do mostly just toning here as opposed to mass building if you don't use a machine. you're also using your hamstrings.

    you'll want to do 3 sets of 10-15 reps. the heavier the weight, the lower the reps. you'll probably want to alternate b/t this and higher reps with lower weight. key here is: heavier weight builds more mass and lighter weights will do more toning w/o a lot of mass gain. keep in mind, women genetically will not gain too much mass, so don't be afraid of that.

    i recommend weight training to everyone. i guarantee if you do these exercised twice a week, you'll notice results!

    a few more ke points:

    remember to let your muscles rest.... this is where muscle-building actually takes place. after they are worked, they build up to compensate for the additional load on them. ensure at least 24 hours rest between working specific body parts.

    proper form is very, very important. i've tried to describe as well as possible. but if you don't use proper form, you won't be working your muscles as much. really 'feel' them working. the mind-body connection is important here, too.

    also, you need to be eating well. to build muscle, you need to be taking in more protein. depending on your activity level, you can adjust this accordingly. i won't go into specifics here. but research this if you're clueless.

    i could go on and on about health and fitness... but i've covered the basics here.

    good luck!

    p.s. working out is hard work, but there is no other way... trust me!



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    Default Re:i need to tone my ass

    also, you'll start to notice results fairly quickly, since that was the original question. but, it will take some time. the longer you stay with it, the more defined you'll become.

    for a generalized time frame:

    you can totally transform your body in 12 weeks. yes, that's 3 months to a new you, but you'll noticed improvement within a couple weeks, and you'll feel it. remember, you will be sore the first few times as your body adjusts.

    it's definitely not an easy thing. keep with it thought if you want to see results!


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    God/dess Farrah_Holiday's Avatar
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    Default Re:i need to tone my ass

    Three suggestions :
    1.Tae-bo (any video tape/cd)
    2.LPP Protein in liquid form by Twinlabb
    3.Lunges
    My new love...is me !

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    God/dess Malibu's Avatar
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    Default Re:i need to tone my ass

    Oh my goodness. Tae Bo. That is one heck of a workout. I've got the ultimate body workout and my muscles were aching for 3 days when I started! I do plenty of squats too and they work!
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