Top 10 Exercises to Tone Your Butt in 30 Days
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Do you have a flat butt? Do you want to get rid of it? Do you want to shape it like Jen Selter or any other model? You…thelifesquare.com
Do you have a flat butt?
Do you want to get rid of flat butt?
Are you looking for how to tone your butt?
Do you want to shape it like Jen Selter or any other model?
Well this article will provide all the answer of you question. You may have inherited your flat butt or got one after losing weight. We know, it can be a bit distressing for you, if you like to wear tight fitting clothes and you may be secretly hoping for a fuller, shapelier bottom (like Kim Kardashian).
To find your answers, you may end up with various Google searches like — How to get a bigger butt? How to tone your butt? Well, it’s not that difficult to get one — It all depends on you. Below the list of simple exercises to get bigger butt.
Top 10 Exercises to Tone Your Butt :
1. MARCHING HIP RAISE :
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. (A) Lift one knee to your chest (B), lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth.
2. SINGLE-LEG HIP RAISE :
Lie face-up on the floor with your left knee bent and your right leg straight. Raise your right leg until it’s in line with your left thigh. (A) Push your hips upward, keeping your right leg elevated. (B) 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.
3. SWISS-BALL HIP RAISE AND LEG CURL :
Lie face up on the floor and place your lower legs and heels on a Swiss ball.(A) Push your hips up so that your body forms a straight line from your shoulders to your knees.(B) Without pausing, pull your heels toward you and roll the ball as close as possible to your butt. © Pause for 1 or 2 seconds, then reverse the motion, by rolling the ball back until your body is in a straight line. Lower your hips back to the floor.
4. BARBELL DEADLIFT :
Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. (A) Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. (B) Lower the bar to the floor, keeping it as close to your body as possible.
5. DUMBBELL DEAD-LIFT :
Set a pair of dumbbells on the floor in front of you. Bend at your hips and knees, and grab the dumbbells with an overhand grip. (A) Without allowing your lower back to round, stand up with the dumbbells. (B) Lower the dumbbells to the floor.
6. SINGLE-LEG DEADLIFT :
Grab a pair of light dumbbells and stand on your left foot. (If dumbbells make this too hard, just use your body weight.) Lift your right foot behind you and bend your knee so your right leg is parallel to the floor. (A) Bend forward at your hips, and slowly lower your body as far as you can, or until your right lower leg almost touches the floor. (B)Pause, then push your body back to the starting position. If this exercise is too difficult, let the toes of your shoe rest on the floor for balance instead of raising the foot of your non-working leg.
7. SINGLE-ARM DUMBBELL SWING :
Grab a dumbbell with an overhand grip and hold it in front of your waist at arm’s length. (You can also do the exercise while holding the dumbbell with both hands.) Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor. Swing the dumbbell between your legs. (A)Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position.(B) Now squat back down as you swing the dumbbell between your legs again. Swing the weight back and forth forcefully.
8. CLAMSHELL :
Lie on your left side on the floor, with your hips and knees bent 45 degrees. Your right leg should be on top of your left leg, your heels together. (A)Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis. (B) Pause, then return to the starting position. Don’t allow your left leg to move off the floor.
9. DUMBBELL STEP-UP :
Grab a pair of dumbbells and hold them at arm’s length at your sides. Stand in front of a bench or step and place your left foot firmly on the step, high enough that your knee is bent 90 degrees. (A) Press your left heel into the step and push your body up until your left leg is straight and you’re standing on one leg on the bench, keeping your right foot elevated. (B) Lower back down until your right foot touches the floor. Complete the prescribed number of reps with your left leg, then do the same number with your right leg.
10. Body Weight Full Squat :
This is the most common and simple exercise to shape your butts. You can do this exercise at home without any equipment.
Follow these steps:
- Stand with your feet slightly wider than your buttocks and your toes pointing slightly outwards (nearly 5 to 20 degrees). Place your arms straight out in front of you, parallel to the floor.
- Start the workout by flexing your knees and hips and sitting back with your hips.
- You should keep your glutes tight and knees pushed out during the movement.
- Return to the initial position after holding in for a few seconds and repeat. Don’t exert yourself too much; begin your workout slowly and steadily.
NOTE: If you’ll allow your back to round, it will cause unnecessary stress on your lower back. So, it’s necessary for you to maintain a neutral spine throughout this workout.
Changes you need to make in your diet to make your butt bigger
After sweating in the gym or at home by doing some super booty blasting exercises, your buttocks are now in a position to grow. After exercising, there will be tiny microscopic tears in your gluten and surrounding muscles, and are in the repair cycle. You need to eat the right type of foods with the correct mixture of carbohydrates/fat/proteins to ensure the most growth possible for your butts and repair the tiny microscopic tears.
Eat protein rich diet, but don’t overdo it!
Like fat and carbohydrates, protein is also a “Macronutrient,” that is required by your body in large amounts to stay healthy. Protein is vital for muscle growth and development, so it is important for you to eat protein in good quantity. If you do the above-mentioned exercises and eat protein rich, it will definitely help you in getting a bigger butt fast.
Try to eat protein from natural sources like beans, eggs, cottage cheese, lean beef, legumes, salmon, skinless chicken breasts, soy nuts, tuna, turkey and some more. If you are eating fish, don’t fry it, instead bake it. If you are eating meat, you should look for lean and unprocessed.
You should eat protein rich diet, but shouldn’t overdo it. If you’ll eat excess protein rich diets, it can harm your body because excess of everything is bad. Don’t cut your carbs and fat intake.
Eat the right type of fats and carbohydrates :
Some people may guide you to completely cut out fat and carbohydrates in your diet, but you should not do that. Instead, you should avoid poor food choices by cutting processed carbs and fats such as pasta and chips.
Add food in your diet containing healthy carbohydrates like brown rice, quinoa, steel cut oats, sweet potatoes and whole grain bread. Food sources containing healthy fats that can aid in losing weight and shaping your butt are almond butter, extra virgin olive oil, fish oils, and nuts.
Don’t stop eating vegetables
You may not think vegetables as a good source of protein and often neglect them as a part of a muscle building diet. But, some of you might not know that many green leafy vegetables are a good source of the amino acid arginine, which stimulates the pituitary gland to secrete human growth hormone to boost your metabolism. If you add veggies to your meal, you’ll notice that your energy levels during the workout will be more consistent and you’ll not feel exhausted.
It’s important for you to know that vegetables are necessary for aiding digestion of other important minerals and nutrients. Your gluteus muscle gain will be limited because of less absorption of amino acids. So, you should add vegetables in your daily meals, if you want to get a bigger butt naturally.
Wear butt-lifting underwear (For Lazy People!)
If you don’t want to do anything, you can just buy and wear butt-lifting underwear. You can easily find a number of undergarments in the market that are designed to pull your butt up and make it look bigger and perkier. You can wear these under any of your dress and look HOT!
Wear a high waist jeans because it will button at the smallest part of your waist and make it look small while your hips will look bigger by comparison.
Pills and Supplements
You may see a number of butt enlargement pills and supplements online or in a local market that promises to give you the results you desire. Most of these pills and supplements don’t work at all, while maca root powder and agua pills are said to have shown results (According to a few people). We won’t recommend you to go for pills and supplements because they can have side-effects. It’s better for you to do some workout and eat the healthy diet as discussed above.
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