For the perfect butt that will enhance your appearance in any kind of dress, bikini and swimsuit without the help of butt lifters and butt pads, these are some of the exercises you can do:
Squatting helps to strengthen and tone the muscles of the buttocks, thighs, hips and lower backs. The exercise is easy to do and can be done almost anywhere. All you need to do is stand with your feet spread slightly than your hips and keep your toes pointed slightly outward. Keep your spine straight out in front of you parallel to the ground. Then you breathe in, bend at your hips and push your butt back while keeping your entire body tight. Squat down slowly until your hips are lower than your knees and then breathe out, push up off your heels and slowly rise back up. For the best result, perform 2 sets of 20 repetitions once daily. You can equally try other forms of squatting like one-legged squats, kickback squats, barbell squats or jumping squats.
2. Butt Lift (Bridge):
Lie flat on your back on the floor with your hands by your sides and your knees bent. Keep your feet about shoulder-width apart and flat on the floor. Then you slowly raise your hips off the floor while keeping your back straight. Breathe out during this step and hold your hips at the top floor one second. Then you slowly lower your hips down to the lying position as you breathe in. repeat this 8-10 times. This exercise will target the muscles of your back and buttocks to keep them toned.
Swimming is highly effective in slimming and toning the entire body including the legs, thighs and butt. Use strokes that will target the lower body like the kick used in breaststroke targets the upper butt and hips. You can also try treading water with only your legs or sprinting 200 yards of the butterfly to get the desired result. Always keep your butt muscles tight while doing any style of swimming. Try swimming every 30 minutes every 5 days in a week.
Running can also be useful in toning the muscles of your butt as it involves the heavy use of your legs and this in turn tone your glutes. All you need to do is incorporate certain changes in the incline like trying uphill running rather than running on a flat surface. You can also take the stairs rather than the elevators.
To get the perfect result, include fat burning foods like cayenne pepper, grapefruit, lemon and ginger in your diet. You should also follow a low calorie, low carbohydrate diet plan. Also avoid drinks and foods that have high sugar content. Drink few cups of green tea daily to aid weight loss and get a good night’s sleep every night in order to achieve your goals. With determination, you can get the perfect butt you desire in no time without any artificial aid.
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