Have you been admiring curvaceous women and also have been wishing to get yours? Here is your chance. With these 10 tips and tricks you will get your backside toned, curvy and amazing in no time, you will no longer crave for curvy backside when you see one. These tips will help you have a butt that looks good or even better in everything from jeans and pencil skirts to shorts and a swimsuit. Read on to see what you should do to get your butts round, curvy and better shaped.
1. Feed Well to Grow:
Just like every other muscle in the body, glutes need protein and calories to grow. The gluteus maximus sometimes known informally as ‘glutes’ is the biggest and most superficial of the three gluteal muscles that makes up a large portion of the shape and appearance of the hip. To support your butt training, add calories to your diet choosing more of lean proteins such as chicken breasts, egg whites and tuna. Additionally, you can facilitate your workouts with complex carbs like oatmeal, brown rice and sweet potato.
2. Choose More Of Natural Diets:
You really need to select natural unprocessed foods first and foremost. Note that, the longer something remains edible on your shelf the longer it will remain on your thighs. Try as much as you can to earn the majority of your calories from whole foods instead of shakes and bars. You are to get natural carbs in the forms of fruits and veggies, and healthy dietary fat from sources such as coconut oil, olive oil, raw nuts, seeds, and avocado. Avoid taking too much of processed foods, grains, soy, refined sugars, dairy, and diet products with artificial sweeteners if you must take them at all.
3. Use the Stairs As Often As Possible
Using the staircase as often as possible will help give your butt a better shape. Doubting? Okay here is the deal, when you are walking up the stairs, or up a hill, you are putting direct stress on the back of the leg and the butt area. It is a good way to tone, tighten, strengthen, and smooth out the areas. But, there is no specific number of times you should walk the stairs, however more is better. If stairs are available, try to walk them right away. With the passage of time, it will not only facilitate the loss of the cellulite and toning of the area, but it will give your butt a nice lift that is much better than the outcome people get from butt surgery.
4. Squeeze Your Butt As Hard as possible
Ever heard of isometric butt squeezes, a simple muscle contraction that can be more effective than surgery… the other “miracle” butt shapers – too good to be true right? In case you haven’t heard, it basically involves you laying face down and squeezing your butt together as hard and as long as you can. This will help your butt to tone up burning some butt fat just in time. This exercises will be more effective If you can hold your breath while embarking on them. Adding a little butt squeeze can help plump the glutes.
5. Engage in Cardiovascular Training
Cardiovascular exercises are the types that raise our heart rate which is just the best form of exercises to perform. Come on, embrace the fact that our bodies are made to move. Keep in mind that you need to ensure you are moving your body for at least thirty minutes every day. Yea, we all know that to keep our muscles including our butt muscles, in shape, we need to move them as often as we possibly can. This movement makes them stronger and stronger muscles make for a more efficient and healthy body. Weight training is also good, as it can help you not only lose butt fat but also build up muscles.
6. And Also Train Those Glutes Specially.
As you already know, we can’t talk about our butts without mentioning that glutes are the biggest of the three gluteal muscles that make up a large portion of the shape and appearance of the hip. Now, if you are working out, and still see no improvements in your butt fat, you’ve got to pay absolute attention to that area of interest. Although you’ll be losing weight all over, but to tone that particular muscle groups, you should focus more on the spot. Ensure you pay good and more attention doing half of the work out toning that butt!
7. Try Long Squats
Squeezes alone are not powerful enough to work the gluteus maximus. For that, you need strengthening exercises, such as squats and lunges. But don’t lose the squeeze. Rather than rushing through squats and lunges, hold for 30 seconds at the lowest point of the move. This not only spices up your routine but also allows you to take an extra-deep contraction through your glutes and core and stabilize your spine before lifting back up. In fact, squats bring phenomenal benefits to your body way more than what you can ever imagine.
8. Take it Slow But Steady…Remeber Easy Does It
It is possible that you see people swinging their weights quickly at the gym, or you may even do it yourself. And we do know that the faster you lift, the sooner you’ll finish but always have in mind that rushing through your strength routine not only cheats the clock but also withholds your results unfairly. Easy does it. You should slow down by pretending you’re underwater; take at least 4 counts to lower into a squat, and then 2 to 3 to come up. By so doing, your muscles will have time to fully contract, maximizing the move’s potential.
9. Marching Hip Raise:
Here is another way to train your rear. It requires you to lie face up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees and then lift one knee to your chest, lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth. This targets all the muscles in your glutes and hamstrings to give you a fitter, firmer butt.
10. Single-Leg Hip Raise
And the last tip is by lying face up on the floor with your left knee bent and your right leg straight. Then raise your right leg until it’s in the same line with your left thigh. Push your hips upward, keeping your right leg elevated. Pause, then slowly lower your body and leg back to the start position. Complete the prescribed number of repetitions with your left leg, then switch and do the same number with your right leg. This will tone every inch of your rear while spicing up your butt muscle. So, get ready to look even sexier in those skinny jeans!