How To Tone Your Bum – Foods and Exercises

Young lady with great body

Are you ready for the tone bum you have always wanted? If you answered “yes”, then keep reading to find out how improving your diet and getting more exercise can give you the tone bum of your dreams.

The Best Foods to Reduce Fat

All of those hours you spend working out may all be for nothing if you do not follow a healthy diet plan as well.

All too often when people decide to take control of their lives and strive for a tone bum they overlook the importance of a diet that is full of nutrients and low in fat.

Here is a list of the best foods to reduce fat and bring you one step closer to the tone bum you desire:


Almonds can help burn more body fat

Almonds are packed full of Vitamin E, fiber and protein, in addition to being a powerful antioxidant. Almonds are an excellent source of magnesium, which you need in order for your body to produce energy, regulate blood sugar and maintain muscle tissue.


Eggs are the ideal source of protein

Eggs are an ideal source for protein and they keep you feeling fuller longer. A serving of eggs with your breakfast in the morning can curb your snacking all day long.


Soy is high in fiber and protein

Soy is a great way to get fiber, antioxidants and protein. To lose even more fat, try a tasty soy protein shake.



Apples are full of fiber

You can get as much as five grams of fiber out of a single large apple. In addition, apples are close to eighty-five percent water, so you will feel fuller for longer.


Berries are great for losing weight

The fiber found in berries works perfectly to help the body absorb more calories. In addition, berries are high in antioxidants, which improve the flow of blood so muscles throughout the body are able to contract efficiently.

The Best Exercises to Tone Your Bum

If you want a firm, tone bum, then you may be interested in trying some of these fast and easy exercises to tone your bum:

The Isometric Squeeze

Lie down on the floor face down. Firmly squeeze your bum together as tightly as you can and hold it for as long as possible. Start with fifteen seconds, and then work your way all the way up to five minutes.

You can also do this exercise while sitting at your desk, driving in your car or lying in bed watching your favorite television series.

The Hindu Squat

This exercise for a tone bum is a type of squats that does not require any weights. All you have to do is squat up and down as fast as possible, letting the tips of your fingers brush the floor with each rep.

Start with one hundred reps in under five minutes. When a hundred is no longer challenging, then increase your workout to two hundred reps in under ten minutes.

The Deadlift

This is one of the best exercises that you can do to get the tone bum you have always wanted. All you need is a barbell. Pick the barbell up off the ground, keeping your eyes focused straight ahead and your knees slightly bent.

The idea is to do several sets, with only minimal rest times. Start with eight sets of ten and rest for about forty-five minutes in between your sets.

If it is a toned bum that you desire, just follow the guidelines in this article to eat all the right food and get an adequate amount of the right kind of exercise.

One comment

  • Anna

    When doing the deadlift, you just keep hold of the barbell and straighten your legs until your body is totally straight, then you lower back down whilst keeping a straight back.

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