A daily exercise routine might sound like just the ticket to a toned body and butt. Strength training exercises will help you tone your muscles, but they should be balanced out with cardiovascular exercise for weight loss and adequate rest. If you have a medical condition or it's been a while since you last exercised, check with a physician before undertaking a new or significantly different routine.
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Strength-Training for a Toned Body
Strength-training exercises will help you achieve your goal of a toned body and butt. Although you might feel pressured to perform a daily exercise routine, two or three weekly strength-training sessions of 20 minutes each are sufficient to build muscle mass. If you want to perform strength-training exercises more often, you can focus on your upper body, lower body and core muscles on alternate days to avoid overworking specific muscle groups with daily exercise.
Two or three weekly total-body routines consisting of such exercises as squat-thrusts, lunges with bicep curls, push-ups and planks can achieve significant results. Perform planks by getting into the start position for push-ups. Keep your entire body in a straight line, with weight supported by your arms and feet. Build up three 60-second planks.
Tone and shape your butt with strength-training exercises that target the glute and hip muscles. Exercises such as dumbbell step-ups, glute activation lunges and lateral shuffles will work the butt muscles for a well-toned tush. Do lateral shuffles by getting into a semi-squat position with feet about 24 inches apart. Take one large step to the left with your left foot while maintaining your semi-squat. Step over with the right foot to complete one full shuffle. Perform as many shuffles to the left as space allows, then shuffle back to the right.
Cardiovascular Benefits for a Toned Body
All the strength-training exercises in the world performed on a daily basis won't help you lose weight in specific areas of your body, such as your butt. Combine your strength-training exercises with a cardio routine. A weekly total of 150 to 300 minutes is recommended by the Centers for Disease Control and Prevention. Split this amount into daily sessions or in a manner that best suits your schedule.
Moderate cardio exercises, such as brisk walking, burn about 250 calories per hour. Vigorous cardio exercises, like cycling and jogging, burn around 500 calories per hour. You'll need to expend a total of 3,500 calories to lose 1 pound.
Rest and the Avoidance of Overtraining Syndrome
Sufficient rest is as important to your fitness goals as strength-training and cardio exercise. Break up your daily exercise routine and allow your body to recover with at least one rest day per week. If the thought of being inactive stresses you out, engage in light activity on your rest day. For example, if you usually jog, take a leisurely walk instead. Not allowing your body to rest after muscle-toning or aerobic exercise can result in overtraining syndrome, symptoms of which include inability to sleep, depression and unintentional weight loss or weight gain. It also increases your risk of injury. It's better to let your body rest one day per week than to be sidelined for several days or weeks while you recover from overtraining syndrome.