Toning your bum, legs and tummy will definitely give you a confidence boost, especially when clad in beach attire. The goal here is to reduce your fat and target all the muscles that compose these areas. These include the glutes, quadriceps, hamstrings, rectus abdominis and obliques. By including exercises that target more than one of these muscles at a time, you will achieve faster results.
Cardiovascular Exercise
Being toned means your muscles are well defined and you have a low amount of body fat. Building muscle by itself burns fat because it raises your resting metabolic rate, but by also doing cardio, you will boost your progress. Choose a type that you will stick with, such as fast-paced walking, swimming, step aerobics, jumping rope, running or elliptical training.
Deadlifts
A deadlift requires a barbell. It works the glutes, quadriceps and hamstrings simultaneously. The lower back also gets a workout. After placing a weighted barbell on the floor, stand behind it with your feet about shoulder-width apart. Slowly lower yourself down by bending your knees and hips, and grasp the bar with an overhand, shoulder-width grip. Keeping your abs tight and back straight, lift the bar from the floor and steadily come to a standing position. Rest the bar against your thighs for a second, slowly lower it back to the floor and repeat. You also have the option of using a set of dumbbells instead of a barbell.
Walking Lunges
Walking lunges target the bum, thighs and calves all at the same time. Begin in a standing position with your feet together and dumbbells held at your sides. Keeping your back upright and abs tight, step forward with your right foot and lower yourself down by bending your knees. Once your right thigh parallels the floor and your left knee is right above the floor, rise back up and step forward with your left foot. Lunge again and continue to alternate back and forth.
Ball Butt Raise
An exercise ball butt raise works the glutes and hamstrings from a face-up position on the floor. Start by resting the back of your lower legs on the ball and placing your arms out to your sides. Steadily press down with your heels and lift your hips in the air as high as possible. Squeeze your glutes forcefully for a second, slowly lower your hips and repeat.
V-up
A V-up works the upper and lower rectus abdominis in the middle of the stomach, and it is performed from a face-up position on the floor. Extend your arms behind your head with your palms facing up and move your legs together. Keeping your arms and legs straight, lift them up and move them toward each each while raising your torso off the ground. Balance on your butt for a second as you try to touch your hands to your toes. Slowly lower yourself back to the starting point and repeat. To increase the resistance, strap on ankle and wrist weights.
Seated Rotation
A seated medicine ball trunk rotation targets the rectus abdominis and obliques on the sides of the stomach. Sit on the floor with your knees slightly bent, legs out in front of you and medicine ball held right in front of your stomach. After leaning back slightly, twist your torso side to side while moving the ball in the direction you twist. Maintain a straight back throughout.
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