The shape of your posterior is defined by muscles known as glutes. The right workout and cardio training along with a balanced diet could help you achieve a shapely, toned butt.
- WORKOUT: Exercise can increase the muscle tone, accelerate fat loss and firm and shape your butt. Lower body training requires the use of resistance. For fast outcomes, maximize your workout time. The exercises recommended for shaping up the posterior are:
- Squat: This exercise, which directly works with glutes, tops every list of body sculpting exercise schedule. By adding handheld weights like dumbbells or kettlebells, you can build tighter muscles in the rear. First, keep your feet parallel shoulder-width apart. Slowly lower the hips as if sitting in a chair; then return to standing. Make sure your knees do not push out in front of your toes. Keep your chest tight and back straight.
- Kettlebell (or dumbbell) Swings: Set the kettlebell on the ground between both legs and begin to squat while keeping the core engaged, and grip the kettlebell handle with one hand. Then, using force from the hips, push through the heels to rise to standing, pulling the kettlebell upwards while the elbow drives up. Lower back down and switch arms.
- Bridge: Begin on your backside with your knees bent, feet hip-width apart. Slowly move up your spine off the floor from the tailbone. Squeeze your glutes and drive through your heels to lift your hips high. Lower down with control.
- Mountain Climbers: Tighten the stomach to protect the lower back. Spread your fingers wide to protect the wrists. Bring one leg in at a time – bending the knee, like you were running. Keep your upper body steady. Repeat as if you’re running in place.
- Step-Ups : This exercise targets the entire lower body, including the quads and glutes, while also shedding calories in the process. The higher the step you use during the exercise the more you’ll be targeting the glutes, so really try to push yourself.
- CARDIO TRAINING: Running is the best cardio exercise that you can do. It helps burn up calories at a great speed. Straight running just helps fat loss and flattens out the body. If you want to create curves, consider uphill or incline walking. This puts greater stress on the muscles surrounding the glutes and enhances muscle definition.
- NUTRITION: If you are looking to achieve a curvy posterior, you should add more calories to your food. Exercising will burn calories and so you’ll need to add more calories over maintenance. On the other hand, if your focus is on toning your backside, you will need to cut calorie intake below maintenance. Start keeping a food journal where you can track everything you eat. Eat a balanced diet of protein and carbohydrates and make sure that you are getting enough protein to refuel the muscle.
Before starting out on your workout, make sure that it’s safe for you. If you are over 55 or you have any spine related issues, consult with a physician before you start your workout. When exercise and diet don’t work for butt reshaping, buttock augmentation with implants and fat transfer can provide the outcome you want.