A bootylicious butt on a woman is the object of desire for many men. Women have understood this and are doing everything in their power to sculpt and tone their butts. Some women are genetically blessed and have naturally slim and toned butts.
For some others, this is slightly more difficult but can be easily attained with will power and the tips mentioned below. Here are some ways by which you can have a shapely and sculpted butt.
Exercises To Get A Great Butt
The Butt Kickback Exercise
This exercise works brilliantly on the gluteus maximus muscle and is a great muscle toner. It is a very simple exercise and can be easily done at home. Beginners and novices can immensely benefit from this exercise. In order to do this exercise, place a mat on the floor and get down on the mat on your fours.
Kick your right leg straight out behind you and lift it such that it is at an angle of 45 degrees from the floor. Now bring the leg back to the original position. Do 10-15 reps of this exercise and repeat the same on the other foot. This exercise helps to tone and lift the butt muscles.
Good, old-fashioned Cardio
No amount of butt exercises will give you the butt of your dream until you get rid of the layer of fat. This can only be done with the help of high intensity cardio. The best butt fat blasting cardio exercise is running. Start gradually if you are a beginner and move on to high intensity interval training as you gain more stamina and endurance. This will help to eliminate the stubborn fat and reveal proper muscle tone of the butt region.
One of the most difficult exercises to perform is undoubtedly the lunge. However, if done with the right intensity, form and technique, this exercise will give you great results. You can do static lunges or walking lunges as deemed fit. To do this exercise, take moderately heavy dumbbells, one in each hand.
Now lunge forward bringing your right foot straight ahead in front of you. The back leg should be bent down towards the floor at a 90-degree angle. Feel the pull in your butt and hamstring region. Make sure the knee on the front leg does not cross your toes. Do 10-15 reps of this exercise on both legs for best results.
This is a great at-home exercise that you can do. Get down on your fours on a mat. Take your right leg, bent at the knee straight up to the side until it is completely parallel to the hips. Hold the pose for 90 seconds and repeat. This is a great exercise to target stubborn saddlebags that can be seen on some women.
Stair climbing has a two-pronged benefit. On one hand, it gives you the benefit of a cardiovascular workout thus helping you to shed stubborn fat from your butt region and on the other hand, it also helps to tone and sculpt the butt.
Climb stairs for short periods of time. A session for 20 minutes in a day is more than enough.
The squat is a powerful butt toning exercise. Do this with a weighted barbell for best results. To do this exercise, keep your feet together at shoulder distance. Now squat down from your hips as if you are sitting on a chair. Make sure you go down as much as possible to feel the maximum strain.
Make sure that your spine is completely straight otherwise, you risk injuring your back muscles. Do this exercise twice a week for best results.
Keep the Workouts Challenging.
It is very important to keep your butt workouts challenging by using weights. Increase the weight for faster results. Consult a fitness professional for the same.
All the hard work will be in vain if you do not follow a disciplined diet plan. Along with the above exercises, it is also important to eat a balanced diet and avoid junk.
Partake a diet, which is high in lean protein, complex carbs and essential fats. Stay away from starchy food, junk and sugar which are lethal for any weight loss activity. What you eat will ultimately determine your long-term results and will help you to get a beautiful and sculpted butt.
Wear butt-flattering clothes
A cosmetic way to enhance your natural curves and accentuate a beautiful butt is to wear the right kind of clothes. Wear low waisted jeans with big pockets that make your butt look bigger and rounder. Skinny jeans are the in thing and look great on a decent sized butt. Choose a fit after consulting a clothing expert.
The skin surrounding the butt seems to be the most ignored place. Make it a point to exfoliate the skin surrounding your butt with a good scrub and a loofah. This will give you younger looking skin and your skin will end up looking firmer and tighter with time. Do this twice a week.
Try Brazilian cut Swimsuits
If bikini season is on and you want a taut backside, do so by wearing a ruched and high cut Brazilian swimsuit. These tend to flatter the butt line and make your butt look bigger and better.
Sprinting is a great way to burn stubborn cellulite on the butt region. If you have ever noticed, all marathoners and sprinters have fabulous butts. Couple a few sprinting sessions with weight training to quicken and maximize your results. Start gradually by sprinting at full speed for not more than 20 seconds.
This exercise is great for sculpting a firm bottom. Lie down flat on the mat. Lift your torso and hips off the floor to form a bridge. While doing this squeeze your butt muscles.
This gives you a toned butt and improves your overall muscle tone especially in the butt and the leg region. With the help of the above tips, you will easily be able to tone and sculpt a fabulous looking butt.