Six simple ways to transform your but
Padded surface or matt
stairs or Stairmaster.
6 Ways to get a better Butt
There is no denying that a business, shapely backside one of the most enviable of all body parts. Not only fills out your favorite jeans, strong glute muscles can help improve your posture and even prevent back pain. How can you transform a flat or dropped behind in a booty-licious rearview? It’s easy, if you follow some simple steps. Read on as we reveal six easy ways to get a better butt.
One. Running / Walking. Whether you do it on a treadmill, a track, or in your neighborhood, running and walking are two of the best ways to get the bottom in bikini shape. And you will not just be working behind-you’ll be subjects burned calories as well.
Start with 20 to 30 minutes three times a week, and gradually increase the amount of time that you build endurance. For an extra boost, turn up the incline of the treadmill to 2 percent, or choose an outdoor route with hills.
two. Squats. Long one of the best butt boosters out there, squats work your glutes, thighs and back. Try this exercise twice a week, do two to three sets of 10 to 15 repetitions per set.
Here’s how: Stand up straight, with your feet hip width apart. Hold a dumbbell (preferably five to 15 pounds) in each hand, palms facing up.
Keep a slight arch in your lower back and chest up, then slowly bend your knees and push your butt back. Lower your body so that your thighs are almost parallel to the floor. Then return to the starting position by pushing through your heels to straighten your legs.
Tip: Always have your heels on the floor and do not let your knees bend past your toes or allow the torso to bend forward
<. . br> 3. Stairmaster. One of the most popular products for cardiovascular exercise, it can Stairmaster also work wonders for your butt. The movement of stairs allows you to target your glutes and thighs, while burning a significant amount of calories, depending on the length and intensity of your workouts. Increase to six or higher, and concentrate on contracting your buttocks with each step of the full benefits.
If you dedicate 25-35 minutes three to five times a week, you should begin to see results in three weeks or before.
four. Standing Lunges. Another classic, these lunges done in a gym or at home in the living room while watching your favorite TV show. It is best to do two sets of 10 repetitions on each side twice a week.
Here’s how: Stand up straight with hands on hips. Take a big step forward with your right foot and bend so that your left knee is close to the floor (but not touch). Right knee should be at a 90-degree angle. Hold for three seconds and then return to starting position by pushing up the right leg.
Repeat with left leg.
Five. Butt Lifts. Do this tried and true training twice a week, with two sets of 20 repetitions on each side, to lift and tighten your butt
This is what you do:. On a padded surface or mat, lower yourself on all fours, elbows and knees bent and resting on the floor. Shift your body weight to your forearms for support. Bend your left knee in the chest, then extend your leg straight behind you and parallel to the floor while squeezing buttocks muscles. Keep your right knee bent and on the mat all the time.
Slowly return your leg to the starting position and repeat with the alternate leg.
6. Mountain biking. Not only is cycling a great cardiovascular workout, it also aims virtually all the muscles in the buttocks, thighs and hips. Hop on a bike in 30 to 40 minutes three to five times a week to firm up the buttocks and streamline hips and thighs.
Whether you choose a stationary bike at the gym, a Spinning class, or a traditional outdoor bike ride, increases the challenge by keeping glutes tight and alternate between higher and lower intensity pedaling.
Tips and Warnings
do one step at a time, do not try to overdo it
Always check with your doctor before starting any exercise programs.