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 Tired of a small flabby ass?.....Want to tone up to a bum that rivals Ryan Phillippe?... All you have to do is follow the exercises in this section and you'll be well on your way to a toned, more pert bum!
First of all you want to decide whether or not you would class yourself beginner, intermediate or advanced in terms of fitness - be honest! Whether you do the following exercises once a week, once a day or once a month is up to you and your commitment, however I recommend at least 3 times a week.
The four main exercises you'll be using to tone up the glutes (bum) are the abductor lift, squats, whole body lift and the heel raise.  The abductor lift is where you lie on one side of your body, say the right, legs slightly bent using the right hand to support your head and the other in front of you to steady yourself. The exercise is to raise your left leg keeping it straight and then holding it for a second or two then to lower it back to its original position. Then repeat for the other leg. Squats are when you place your feet shoulder-width apart keeping your back straight and your hands on your hips. Bend the knees so that the legs are in a right angle (you may have to lean forward slightly to get it) then return to your original position*. The heel raise, place your hands together in front of you and support yourself on your elbows and your knees, make sure your back stays straight. Raise your left or right leg into the air keeping it bent, hold for 3 seconds up and 3 seconds down. Repeat for each leg. The whole body lift, find a bench or somewhere to raise your legs up onto. Lie flat on your back with your hands behind your head and your heels raised higher on a bench in a right angle. Lift the pelvis from the floor until your back is straight, clench your buttocks and hold for 3 seconds up and then 3 seconds down. Aim to do, the abductor lift followed by the whole body lift, heel raise then the squats then reverse it. So the sequence should be abductor, whole body, heel, squat, heel, whole body, abductor. Beginners do 15 repetitions on everything but the heel raise where you should do 20. Intermediate 25 on all but 30 on heel raise. Advanced 30 on all of them but 40 on heel raise. It is important to stretch after doing the exercises. Only registered users can write comments.
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but my BF likes it, hehe 
where r u
