A question for PT instructors and the like

[Guy_Montag]

I do lots of cycling so I have nice legs, I occaisionally do the odd press-up, tri-dip & sit-up to keep my upper body fairly well maintained (a few more wouldn't go a miss though). However, my bum (ass) is just fat - that is to say it's not big there's just no muscles there. So my question is: how can I turn my flabby bum into a nicely toned muscle that will make women swoon as I cycle past in tight shorts?

Bear in mind I'm to stingy to buy any equipment or join a gym, so it's got to be something I can at home or in the streets.

Thank you in advance

[redqueen]

1. Not a PT, but here's one effective floor exercise

Mule kick:

Get down on your elbows and knees, and make sure they're placed well -- you should be able to lift one arm or one leg and still be stable and balanced.

Lift one leg, keeping it bent at the knee, and when you reach the farthest upwards you can point your toe, *squeeeeze* your buttocks really hard. Then slowly extend your leg, bend it again, then slowly lower it.

Do that eight times on each side once a day and you will have a great butt soon. :)

There are a bunch more but I can't remember them right now. That's the most painf... sorry - I meant that's the most well-targeted one, anyway. :)

[LynzM]

2. Rollerblading is good, too...

Though I know you said you don't want to buy equipment..., so maybe not. Crossovers are really tough on the butt muscles, with the added benefit of being cardio, as well! :D

[Dookus]

3. walk up hills....

or use a treadmill on an incline.

[Guy_Montag]

4. thanks everyone

I'll prob go for the first one - I already walk up hills, but that doesn't help much & this town's too steep for learning how to roller-blade.

[redqueen]

5. Just remembered another good one

Deep knee bends!

Stand with your feet shoulder width apart, then bend your knees and stick your butt out behind you, then as you stand up, squeeeeeeze those butt cheeks! When you're fully standing, keep squeezing until your pelvis sticks out a bit. Then relax and repeat.

Also, just doing butt clenches while seated during your daily routine helps more than you might think.

[Commendatori]

6. Stop taking elevators, use the stairs (n/t)

[redqueen]

7. You'd think that would help

While it will burn calories and give you stronger legs and stronger glutes, it won't really tighten it up much.

[VelmaD]

8. Lunges...lots of lunges

I have a pretty spiffy rearview and I got it from lunges, squats, and pelvic tilts.

If you don't want to spend much money...go buy one of those 10 minute workout videos designed specifically to work your butt. Doesn't even matter which one. Then DO IT every day. :)

[Guy_Montag]

9. I'd need a TV to watch it on though n/t