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Firm and Tone Your Butt in 30 Days

Almost everyone wants to have a toned and toned back. There is no magic pill to help you achieve your dreams. A healthy diet and proper exercise can help achieve an overall healthy muscular body. You can see an improvement in the firmness and tone of your back muscles in about 30 days by focusing part of your fitness routine on back-stretching exercises.

Leg raises are one of the easiest and most effective back strengthening exercises. Stand with your feet apart, but not as wide as your shoulders. Press your shoulders back and tighten your abdominal muscles. Use a chair for stability if you need support. Lift one leg off the floor behind your body. Keep your legs as straight as possible and resist the urge to lock your knees. You will feel your back muscles tighten in seconds. Hold this position for up to 10 seconds and repeat the exercise for 10 repetitions on each side. Increase the number of repetitions until you can complete up to 60 repetitions for each leg.

Swimming is a great aerobic exercise for the whole body, but it is especially effective for toning and toning the back. If swimming is not part of your regular fitness routine, start slowly and swim for about 15 minutes every day. Increase your time to 20 minutes the following week and to 30 minutes the following week.

Add weights to your fitness routine to help slim and reduce your butt. Place a 5-pound weight on your feet while climbing stairs or using a stair machine at the gym. When using stair machines or climbing stairs, do not lean forward. Try to stand as straight as possible and use your back muscles to push your weight up the stairs. Keep looking straight ahead, and not down, to reduce the chance you’ll bend over when climbing stairs.

Chair squats help to develop all the muscles of the lower body, especially the quads, glutes and hamstrings. Stand in front of a chair as if you were planning to sit down. Hold your hands in front of you and straighten your back. Begin to sit, but do not let your bottom touch the seat of the chair. Hold this position for 10 seconds and then stand up straight. Repeat the squat exercise at least 10 times. As your strength and endurance increase, hold the squat longer and add more repetitions.

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