Lift and Tighten Your Bum
Sometimes you just have to get to the bottom of things. (Sorry for the pun.) You want your glutes to be gorgeous, your booty to be “licious” and your butt to pop. Some people (like the Brazilians) seemed to be born with a great ass, others have the financial means to buy one, while the rest of us have to work for it. Here are some diet and exercise tips to help you achieve a bum you can bounce on.
What You Eat, Can Hurt Your Derrière
Before you go out and buy lots of gadgets and creams that promise to lift and tone your bottom, keep in mind that diet plays an important role. The food you eat will have a major influence on your lower body. Choose foods that are natural as well as wholesome and avoid processed meals. Consume lean meats, fish, poultry, eggs, vegetables, fruit, nuts and seeds.
Try to limit dairy and whole grains. If you do eat fruits and grains, do so before or right after your workouts. This helps you burn the carbohydrates as energy, so you don’t store the carbs as fat. The secret to avoid overeating is to eat till you are satisfied and don’t wait for your body to feel over-full. Drinking loads of water gets a thumb up, while sipping sugary drinks is forbidden.
Exercise Hoists Your Butt And Makes It Look Taut
You will quickly realise that to get toned buttocks you have to lower your total body fat and increase your lean muscle mass. The best and probably only way to do that is through butt specific exercises. Here are a few examples of lift and tightening bum exercises you can do in the comfort of your own home with or without weights.
Squats are a good way to get a strong and popping booty. Keep your legs shoulder width apart. Perform without weights or if you prefer pick up your dumbbells, barbells or anything with weight even like bottles of water. Push your butt back while you keep your core engaged. Hold your chest up and don’t arch your back. Do 3 sets of 12 reps.
Deadlifts work your hamstrings, lower back and glutes. Keep your feet hip distance apart. Maintain a soft bend in your knees, grab your weights. Push your butt out as if you were going to sit on a chair.
Lift your torso as you keep your back flat. Bend forward at your hips, keep your arms and barbells close to your legs. Bring your torso down and return to sitting on a chair position, squeeze your glutes, press through your heels. Do 3 sets of 15 reps.
Forward lunges will work your quads and your backside. Use without weights or if you prefer, stand with a dumbbell or water bottle in both hands either across your shoulders or at your sides. Keep your gaze at the front of you, core engaged, shoulders back and chest up. Step forward with your right leg, this making a forward lunge. Keep your weight on your front foot and don’t let your knee collapse in. Do 3 sets of 10 reps.
Watch what you eat and exercise on a regular basis to get the rump that will make all your enemies jealous. However, schedule some time to take a break, because overdoing it can release stress hormones that could unravel all the hard work you have done.
Walks in the park and some time for yourself is a sure-fire way of staying chillaxed with your bootylicious bum.