by Jesús Sánchez
(Fitness Expert)

Every year I face the same problem. When the sunny warm weather sets in I want to wear a bikini or swimsuit, but I do not feel comfortable with my behind -  it's flaccid and droopy. What exercises do you recommend to tone it in the least possible time? Please help!

In Shape for Summer
| for the buttocks | for the breasts |

If you want to completely "tone up" your buttocks you will need to exercise them regularly for at least two and a half months. If you follow my advice starting today, you will be able to shape them and achieve the tone you so desperately want.

Our main objective, thus, will be to improve the tone, the tenseness of the muscles that shape our bottom. For this you must practice these exercises regularly:

Standing, with both hands against the wall, lift your leg back with the knee extended. You should maintain your trunk straight, and once you are holding your leg at its highest point, balance it slightly up and down within the last degrees of the movement.

THE FIRST FEW DAYS Balance for 10 seconds. Repeat two times with each leg.

AFTER THE FIRST MONTH Balance during 20 seconds. Repeat three times with each leg, two times a day.

TO OPTIMIZE Balance during 35 seconds. Repeat four times with each leg, two times a day.

Get down on hands and knees. Bring one knee towards your shoulders and, from there, extend the leg back until it is horizontal to the floor. Do it very slowly.

THE FIRST FEW DAYS 10 complete movements once with each leg.

AFTER THE FIRST MONTH 20 complete movements with each leg. Repeat two times.

TO OPTIMIZE 30 complete movements with each leg. Repeat two times. Do so twice a day.

Always try to do the following exercise while standing up. The idea is to contract you gluteus and maintain this contraction for several seconds, without doing any movement (in other words to tense your buttocks). This type of exercise can be done discretely on many occasions such as in public transportation, or while cueing on a line.

THE FIRST FEW DAYS Tense and hold during 6 seconds and relax for 6 seconds three series along the day.

AFTER THE FIRST MONTH Tense and hold for 8 seconds and relax for 6 seconds. Do four series two times a day.

TO OPTIMIZE Tense and hold for 10 seconds and relax for 6 seconds. Four series three times a day.

These exercises will begin to show their results in three weeks time yet, understand that their best results will be seen after about three months. I also suggest you do the middle paragraph (the "AFTER THE FIRST MONTH" one) to maintain the muscle tone, so that the problem doesn't come back next year. On the other hand, it might be good for you to do some kind of aerobic exercise so that this toning up is accompanied by a reduction of fat in the area.

I would love to wear tight-fitting tops but my breasts lack firmness so certain necklines do not look good on me. Can you show me an exercise that could help me recuperate at least some firmness? 

Upper Pectoral Muscle

This is maybe the most important muscle regarding the shape of the breast. Sitting on a chair, hold both hands overhead - one palm against the other. Press them together and hold for several seconds, relax, and then repeat:

THE FIRST FEW DAYS Press during 6 seconds and rest during another 6. Do three series along the day.

AFTER THE FIRST MONTH Press during 8 seconds and relax for 6 seconds. Do four series two times a day.

TO OPTIMIZE Press during 10 seconds and rest for 6 seconds. Do four series three times a day.

Middle Pectoral Muscle

Lie down on your back, with your hands stretched towards your sides forming a 'T' and some weight on your hands. Bring the hands together over your chest while keeping your elbows straight. From there, return them to their initial position without letting the hands touch the floor.

THE FIRST FEW DAYS 20 repetitions with 500 grams to 1 kilogram of weight on each hand. Do this exercise two times a day.

AFTER THE FIRST MONTH 30 repetitions with a weight of 1 to 2 kilograms on each hand. Three times a day.

TO OPTIMIZE 40 repetitions with weights of 2 to 3 kilograms on each hand. Do two complete sets one after the other three times a day.

Lower Pectoral Muscle

Standing, with both hands behind your lower back one palm against the other. Press both hands together and hold for several seconds, then relax: 

THE FIRST FEW DAYS Press and hold for 6 seconds; rest for 6 seconds. Alternate this exercise two times. Complete three series along the day.

AFTER THE FIRST MONTH Press and hold for 8 seconds and then rest for 6 seconds. Do four series two times a day.

TO OPTIMIZE Press and hold for 10 seconds; then rest for 6 seconds. Do four series three times a day.

If you follow my recommendations, be sure that you will achieve the firm breasts you want, and you will be able to feel much more comfortable with yourself while wearing summer clothes. Remember, though, that the key is to do these exercises regularly.

Copyright © 1999 - 2001 Fashionclick and ParqOuest. All Rights Reserved. This article was written with the sole purpose of informing. It does not pretend to be a substitute for your physician's. Consult with a specialist before starting any diet or exercise routine, especially if you are over forty years of age. If in doubt ask your doctor. This material may not be published, broadcast, rewritten or redistributed in any form without written permission from the publisher.
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