Does your “rear view” need a makeover or a lift? Here are a few hints on what you can do to achieve that “perfect” Brazilian butt you are always seeing on TV.
The muscles known as the glutes define the shape of the buttocks. That includes the gluteus maximus, gluteus medius and gluteus minimus, plus the fat that lies over them. The glutes are all worked through walking, running and climbing. You need to strength train to target these muscles for a tighter more rounded look, and just by adding a few butt-busting moves to your routine, you might see that change.
At the top of every list of butt-sculpting exercises is the squat that directly works the glutes. Build bigger bottom muscles by adding hand-held weights. Feet should be parallel and shoulder-width apart, slowly lower the hips as if sitting in a chair, then return to standing to keep form. Keep knees in front of your toes, your torso tight and back straight. Take a large ball if you’re just starting out to try a ball squat. Aim for 3 sets of 15 reps to keep that form. Keep the ball between your lower back and a wall and slowly perform the squat. Walk your feet out in front so the knees stay behind your toes.
Tone the thighs and calves with this butt builder by doing the forward lunge. Feet should be parallel and hip-distance apart and take one giant step forward. The body should be slowly lowered bending both knees and then return to standing. You might prefer a backward lunge. It works the glutes a little harder. Use the same posture as before but step backward to position the lower let. Then there is a side lunge that targets the muscle on the outside of the hips, the glutes and tones the inner thighs, too. Take a wide stand and bend one knee. Keep the shinbone under the knee straight up from the floor and lean forward slightly. Try leg lifts while you balance on an exercise ball to strengthen your shoulders and abs as well as those glutes.
Keep your abs tight and back flat and squeeze your glute muscles tight as you lift one leg. Lifting just a few inches is fine while starting out and do not use lower back muscles. You might also do the ball hip lift. This movement focuses on the gluteus maximus, which is the largest muscle in the body. Again, do not use the back muscles. The knees should be bent 90 degrees with feet together while squeezing the glutes and slowly moving the thighs up off the ball. Just a small 2-inch movement is the goal.
There are many other exercises that you can find by searching this issue on the Internet, but for a no-fuss butt workout, all you really have to do is walk and tackle hills for the most glute-shaping impact. Try stair steppers, arc trainers, and elliptical machines. You shouldn’t have to worry about building a bulky butt. Resistance exercises are a must for that toned behind.
Not only exercises but watch your diet, burn more calories and lose weight. If you are a woman that feels the bigger is better, dial up the resistance on a stationary bike or other cardio machine.
Even some of that new underwear targets your bottom with that separate and lift design. Remember also that boot-cut and flared jeans balance out the hips and rear for a slimming effect and long pant legs make your legs look longer and your booty smaller. So, skip the peg leg and ankle jeans because with the widen hips they make your body look like an ice cream cone with a big, round scoop on top. Show those curves in those skinny-fit pant legs or leggings and tight, form-fitting rear panel for head-turning style. Now get out there and show off that brand new kicking butt!
-Dr Fredda Branyon