Firm Your Fanny
Advertisement
Advertisement

Firm Your Fanny

Who doesn't want a toned tush? Take this quiz to see if you know the best exercises for a tight butt.

Begin Quiz
Firm Your Fanny
Firm Your Fanny
Question 1 of 20 Correct

Which of these muscles is responsible for your backside's shape?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. The three main muscles that give your butt its shape are the Gluteus Maximus (the main muscle), the Gluteus Medius (the top and most outer muscle) and the Gluteus Minimus (the muscle immediately beneath the Gluteus Medius).

Firm Your Fanny
Question 2 of 20 Correct

At what age do most people notice their butt begins losing its shape?

Correct! Sorry, that’s incorrect.

The correct answer is: After age 40, fat cells begin to proliferate and grow larger. Simultaneously, the loss of muscle mass increases. This combo causes the butt to soften and droop.

Firm Your Fanny
Question 3 of 20 Correct

What factors may make losing fat in your butt difficult?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Your butt has less blood flow than other parts of the body, so fat doesn't break down as easily. Also, the butt and hips are naturally designed to store fat for child-bearing, protection, hunger, etc., and are just not as responsive to weight loss.

Firm Your Fanny
Question 4 of 20 Correct

What type of nutrient may make burning fat in your butt easier?

Correct! Sorry, that’s incorrect.

The correct answer is: Surprisingly, a key element to losing butt fat is eating carbs, says Dr. Oz. Because your butt is prone to storing fat, incorporating complex carbohydrates will be helpful. They break down slowly, giving you a steady stream of energy without storing fat. So if you add foods like whole grains and pasta to your diet, while simultaneously keeping your fat intake low, you’ll start to see results. Make sure to keep your diet restricted to no more than 275 grams of carbs, 150 grams of protein and 34 grams of fat and keep overall calories low.

Firm Your Fanny
Question 5 of 20 Correct

How many muscles make up the buttocks and thighs?

Correct! Sorry, that’s incorrect.

The correct answer is: Approximately 30 muscles make up the butt and thighs. To get your tush toned, you need to work as many of those as possible.

Firm Your Fanny
Question 6 of 20 Correct

True or false: Squeezing your buttocks muscles repeatedly can help tighten them.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. A perfect way to tighten up is with an exercise called a prone buttocks squeeze. To do this move, lie flat on your stomach with your arms by your side. Slowly tighten your buttocks muscles and hold the position for 5 to 10 seconds. Repeat this move 8 to 12 times for a tighter tush.

Firm Your Fanny
Question 7 of 20 Correct

Which of these devices in your home can help you tone your behind?

Correct! Sorry, that’s incorrect.

The correct answer is: Take stairs two steps at a time to help strengthen your butt, thighs and other muscles that do not get a lot of use normally.

Firm Your Fanny
Question 8 of 20 Correct

True or false: Doing the elliptical machine in reverse is better for your butt.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Using a reverse motion is no more effective than the normal style of using an elliptical.

Firm Your Fanny
Question 9 of 20 Correct

What ingredient in Dr. Oz's fanny facial helps make skin appear tighter?

Correct! Sorry, that’s incorrect.

The correct answer is: While all of these are ingredients in Dr. Oz's fanny facial, the caffeine in coffee grinds constricts blood vessels to make skin appear tighter. Salt is an excellent exfoliant and skin brightener, and honey and olive oil work to hydrate and soften the skin.

Firm Your Fanny
Question 10 of 20 Correct

True or false: Walking is a great exercise for improving your butt's tone and tightness.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. The glutes are designed to complete the backward movement of a walking step. When the glute muscles begin to sag, that's a sign they are not being used enough for their primary function, which is walking.

Firm Your Fanny
Question 11 of 20 Correct

True or false: Butt-toning shoes really work.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Butt-toning shoes do activate your glute muscles in your butt slightly more than regular tennis shoes, but it's very little. You can get more benefit from five minutes of butt-toning exercise.

Firm Your Fanny
Question 12 of 20 Correct

Which of these tried-and-true exercises can help you tighten and lift your butt?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Forward lunges (take a step forward, get the knee of your rear leg as close to the ground without actually touching it, then push yourself back to a standing position), squats and reverse lunges (step backwards instead) are all great exercises for lifting and toning your butt. Start with 12 reps for 3 sets, taking a 30 second rest between each set.

Firm Your Fanny
Question 13 of 20 Correct

True or false: Doing exercise with ankle weights helps burn more fat in the butt.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Using ankle weights to target weight loss in your butt, or in any specific area, will not work. When you reduce the amount of fat your body is storing, you have almost no control over what parts of the body will be affected first or most.

Firm Your Fanny
Question 14 of 20 Correct

True or false: The single-leg deadlift is one of the most effective exercises for lifting saggy glutes.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. One of the most effective exercises for strengthening and toning the butt muscles is the single-leg deadlift, according to research from the University of North Carolina, Chapel Hill.

Firm Your Fanny
Question 15 of 20 Correct

True or false: Yoga does not improve muscle tone in your butt.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Yoga is a great way to tighten and tone your behind. The best pose is the Hands-and-Knees Pose with Leg Lifts: Get onto your hands and knees. Keep your belly lifting and lower back long as you lift your right leg into the air as high as you can. Do 20 to 30 pulses with the heel pointing up and toes straight down, hips squared. Do another round of 20 to 30 pulses with your toes turned out to the side. To finish, pull your knee into your chest to counter-stretch the muscles you just worked. Then switch sides.

Firm Your Fanny
Question 16 of 20 Correct

When can you do fanny-building squats?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Squats are a gear-free fitness move you can take and do almost anywhere -- including while you're watching tv, folding the laundry or blow-drying your hair. The gym is, of course, always an option, and you may be able to ask a staff member to make sure you have the correct form.

Firm Your Fanny
Question 17 of 20 Correct

When doing exercises for your behind, which of these points on your feet should you push through?

Correct! Sorry, that’s incorrect.

The correct answer is: The key to making sure you are really targeting the butt is to always make sure you are pushing through your heels instead of the toes. Pressing through the toes will target more the front of the thighs while pressing through the heels when standing up from squats, lunges, deadlifts and other butt exercises will target your backside.

Firm Your Fanny
Question 18 of 20 Correct

True or false: Having a tighter tush can help you torch more calories during the day.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. The largest muscle groups in the body, which includes your glutes, burn the most calories and help you burn more fat all day. Firming your butt muscles can help you up your fat burn, too.

Firm Your Fanny
Question 19 of 20 Correct

Undergarments with these types of panels can help give your buttocks an instant lift?

Correct! Sorry, that’s incorrect.

The correct answer is: Lycra panels in undergarments can lift your buttocks to help accentuate it, and they can also suck in what you want to hide. You can also use panties with foam or silicone inserts, which add volume to your backside.

Firm Your Fanny
Question 20 of 20 Correct

True or false: If you can't get the desired results naturally, butt implants are safe and effective at toning and tightening sagging muscle.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. The body sees the silicone buttock implants as foreign, and it begins hardening tissue around it, making your buttocks hard and possibly deformed. In addition, people who have buttock implants have to remain off their behinds for two to three weeks, a very difficult task for many people.

Firm Your Fanny
Congratulations!

You got out of 20 correct. You're a health wiz!

Firm Your Fanny
Good try!

You got out of 20 correct. Learn more about Fitness to improve your score.

Firm Your Fanny
Better luck next time!

You got out of 20 correct. Learn more about Fitness to improve your score.