Your backside might not be your pride and joy. If it’s not as shapely or firm as you’d like, there are some basic things you can do to tone your butt. The follow is a list of the top 5 ways to get a butt you can be proud of.
1. Tone It Up
There are many exercises you can do to tighten and firm your behind. The muscles of the buttocks include the gluteus minimum, medius, and maximus. Focusing on these muscles during specific exercises will help the overall appearance of your butt. Buttocks exercises that can be performed include dumbbell squats, lunges, hip lifts, and donkey kicks. There is no doubt that after a few sets of each, you will be feeling the burn in your booty.
For best results, do the exercises every other day. Increase the number of sets and repetitions as your bum becomes more accustomed to the moves. This will ensure progression.
2. Run Your Behind Off
If you’re a fan of long distance running, then you are well on your way to a smaller, leaner behind. Running is a fat burning activity, so any fat that is on the rear end will ultimately begin to dwindle as you continue a running schedule. Running is also considered a muscle building exercise as well. Therefore, as you are burning the fat from the area, you are also further toning the gluteus muscles. The result will be a firmer behind and less overall booty fat. The appearance of cellulite can also be reduced by long-distance running.
Do you need any more reasons to put on your running shoes and hit the trails?
3. Rev Your Metabolism
If you can increase your metabolism, you can burn more calories when you are at rest. When this happens, excess calories will not be stored in your booty – and the rest of your body – as fat. Firing up your metabolism does not have to be as difficult as many individuals make it out to be. It really is just a matter of exercising and incorporating weight training.
Muscle burns more calories than fat does, so the more muscle you can put into your body, the better. No, this does not mean you have to be an Olympic body builder. Instead, create an easy lifting plan that incorporates all the major muscle groups. Starting your day off with a healthy breakfast and eating every 2.5 to 3 hours can also increase your metabolism. To put it simply, a quicker metabolism means more calories being burned at any given time. Those sneaky calories won’t even have a chance to migrate to the derrière region.
4. Eat A Balanced Diet
If you’ve committed to putting the time and effort in at the gym, but aren’t watching what you’re eating, you cannot expect great results. Getting a fabulous behind is a multidimensional process and it involves eating a balanced diet. Fruits, vegetables (here’s 5 top veggies to eat), lean meats and protein, and dairy products are all vital to your overall health. If you do not eat well, you will not get the most out of your workouts at the gym.
Furthermore, it is vital to cut out sugars and empty carbohydrates from your diet. Rewarding yourself with donuts after doing your booty-toning lunges is simply foolish. Again, empty carbohydrates and excess sugar that is not adequately burned off will be converted into fat and stored. For many women, the prime storage area is the behind. Need to reward yourself for a great workout? Consider some fruit that is already naturally sweet. Your sweet tooth with get its fix and you won’t be ruining your workout for the day.
5. Sleep Well
It might sound crazy, but getting shut eye at night is vital if you want to see any changes take place in your body. Working out is great, but unless your body is able to rest, recover, and re-energize, you won’t be able to cut it at the gym. As you are sleeping, the body is actively working to recover from the exercises and movement of the day. This period is necessary. You should strive for seven to nine hours of beauty (and booty) rest each night.
Toning, shaping, and getting a butt you can be proud of does not have to be complicated or stressful. Following the tips provided can get you a few steps closer to the bootylicious butt you’ve always wanted.