How would you like to have your butt be the envy of others? Most of us would, a perfect butt is something anyone would be proud of. Our society looks at men and women with tone and tight butts as being role models of natural beauty and health. Each year, millions of Americans will pay great amounts of time and money on health and butt exercise equipment. Often, any one of these can seem to be the best way to reduce fat, while tightening and firming up the muscle of the butt.
Remember, first impressions do matter. The butt muscle is largest single muscle in the human body, meaning it is the most likely part of the human body to be noticed first about a person. Because of this it is important to take every means possible with butt exercises to reach your desired results. Look at any success story for someone who has lost weight and toned their butts. Every one of these stories has a common thread to them, they were winners because they were big losers and now they are using their stories to inspire others to join them.
Think about the global obesity epidemic that is occurring now. What goals will you set for yourself to prevent you from being obese? Most experts agree that too many calories coupled with too little exercise are still the main factor behind obesity. Remember, with any weight loss program, to stay positive. Being optimistic is a great way to help you reach your goals. People say that they love to watch the changes as they lose weight. It’s the idea of transformation that motivates them to keep losing the pounds and inches.
- 1 Buttocks Fitness
- 1.1 Introduction to Butt Care
- 1.2 Habits of Giving Shape to Your Buttocks
- 1.3 How to Reduce or Increase Your Butt and Thighs!
- 1.4 Flabby to Fabulous Buttocks Fitness Moves
- 1.5 Butt And Thigh Toning Eating Program
Introduction to Butt Care
Get motivated and move every day. Do you know people who can’t stand to miss even a day of butt exercise? Don’t hate them because they have a fit butt-join them. Think positive thoughts about your workout routine. Using words like “I should work out today” makes it seem more like a chore. Replace the word should for want to make it feel like a reward and not a burden to get into shape.
Think of butt exercises as a way of losing excess baggage. Most everyone has a little extra baggage that they have to deal with in life, meaning weight. Most of us will have that extra baggage following us around by being attached to our butts. Whatever excuse you may have for the extra baggage, whether it is caused by the stress of a new job, school, children, or divorce, you can relate to having to lose your baggage.
The good news is that you can take control of your life and control over your weight by focusing and hard work. Start today by becoming proactive in your goal to lose weight. Don’t wait another day to cut back on your portion size and incorporate into your routine.
The ideal shape has changed over the years, and so has our views along with it. Today, both men and women alike desire to have sexy body shapes. Another benefit to losing weight is that it will lower your risk of heart disease and cancer. Change is good, just taking off a few pounds will make you notice your shrinking body, and will give you more energy from an increase in your metabolism.
Also, don’t forget to take vitamins supplements with your weight loss and exercise routine. What you eat plays as important a role in your health and fitness as regular butt exercises do to tone your butt. As you are pumping up, and doing butt exercises, you need to be pumping iron and other vitamins and minerals into your body. Staying healthy is key to any fitness routine, no one likes being sick.
Following simple and smart rules to losing weight and being healthy will make you find yourself looking as young as you possibly can. When you lose weight, everything about you and your live will change. Think about you now being the envy of others because of your fantastic shape and active lifestyle. Doing simple butt exercises will help you to be slim and become a real life success story. No matter what your age, you can lose weight and get yourself into the best shape ever. You just need to have a little inspiration and motivation to start. Get up and move, do butt exercises and learn to love your butt and the rest of your body. Managing your weight and fitness will put you back in control of your life.
Habits of Giving Shape to Your Buttocks
Butt and Thigh Toning and Exercising
You will be happy to know that you are not the only one out there who wants the ins and outs of how tone your buttocks and thighs. How often, though, is it that you start a butt and thigh toning program only to find this troublesome area actually grows instead of shrinks when your aim is to lose buttocks and thigh fat! Or shrinks instead of increasing – if you have a flat butt. This situation has a tendency to put people off training because they don’t get the results they expect.
Why You have Problems Reducing Your Butt and Thighs?
The reason that you have so many difficulties attempting to lose buttocks and thigh fat is because these areas are main storage areas for body fat. For women reducing these areas can drive you nuts! The reason for having these fat storage areas is to assist us in times of survival. What?! You say? Let me put it this way. Say you were stuck out in the middle of nowhere without food, and just water. Your body would, after a while, start “kicking into your body fat stores” to help you survive, because you are not consuming any food. In the case of women during pregnancy if this occurred you would be “surviving for two” – thus the larger fat storage area.
How Eating the Wrong Food Affects Your Butt and Thigh Size
The size increase in your butt and thigh areas can depend on the type of program you are performing and what you are eating. To start with if your body fat storage areas tend to be your butt and thighs you need to be very careful of the extra bits and pieces you snack on. You can bet that most of the time when you consume extra calories and fat it will go, as they say, “straight to your thighs and butt”.
How Performing the Wrong Butt And Thigh Toning Program Affects Your Training Efforts
Then there is exercise. What you need to know is that there are workouts to increase the size of your butt and thighs, workouts to re-shape and reduce and then workouts to generally tone your buttocks and thighs. It’ll boil down to the way you perform your exercises, the resistance you’re using, and the combinations of specific exercises that your workouts consists of.
Sure it’s fine to say you’re going to tone your buttocks and thighs but if you are using a program that may not be correct for your body type you can easily, and unintentionally, increase the size of both of them!
How to Reduce or Increase Your Butt and Thighs!
Cardio exercise plays an important part in how you can change or alter the size of your thighs and butt.
To decrease the size of your butt use a continual higher intensity style cardio program. So this would be around 45-55 mins at a challenging pace. You’ll need to perform around 5-6 sessions per week.
To increase your butt and thighs try using intervals for which you perform sprint drills. Around 25 minutes going from a lower intensity, then flat out then back to low intensity and so on. You can run up bleaches then walk down, do sprint drills at the track sprinting 100 meters then walking back. You get my drift. Do this around 3 times per week. 4 times if you’re trying to nip some more body fat in the bud.
Butt and Thigh Toning With Resistance Exercise
It is important that you perform a full body workout, rather than just concentrating on your butt and thighs. This will help increase your metabolism and help bring your body into proportion.
If you’re pear shaped and your butt / thigh areas are much larger than your upper body you’ll need to help break down the muscle and fat. Your goal being to tone your buttocks and thighs and of course to also lose buttocks and thigh fat. To do this perform lunges – as many as you safely can per set. Your reps per set can can range from 12-15 reps per leg through to 50+ depending on how advanced you are with your leg training. Remember only do what you can!
Walking lunges are great, but if you don’t have room then stationery lunges are fine. Don’t use any weights (no dumbbells etc, nothing) just perform the lunges until your muscles start to really burn. Do this one to two times per week for beginners and three times (medium to advanced) per week for three to four weeks. Once you’ve completed this you can start using other leg / butt exercise combinations – including floor leg exercises – but make sure you keep the weights low or light and the reps high around 20-25. Exercises like step-ups off benches etc are also great – remember – don’t use any weights, just lots of reps.
To increase your thighs and butt perform squats with heavier weights and keep your reps to around 6-12 per set. Leg press, squats, lunges, wide stance squats, deadlifts are all great. Depending on your fitness level, including medicine ball exercises in your leg training once every few weeks will help develop your butt and thigh muscles to new heights that you didn’t think were possible. Your current fitness level will determine what you should or shouldn’t do. There are “beginners” medicine ball exercises you can do as well.
Once you’ve got your butt and thighs to a size and shape that you’re happy with then you can reduce the weights to moderate with reps of around 10-12 to maintain the muscle you’ve built up. You can then add some exercises such as leg extensions and leg curls etc to add more definition to your legs, focusing on buttocks and thigh toning.
Obviously if you have knee or joint problems you’ll need to seek advice from a trainer to create a program that suits your specific needs. Always before starting an exercise program in general check with your doctor to ensure he / she gives you permission first!
Flabby to Fabulous Buttocks Fitness Moves
When many women lose weight fast they also lose their butts. Add these exercises to your weight loss program and watch your tush go from flabby to fabulous.
Isometric Tush Push
For a tight butt, the Isometric Tush Push is the best workout. You can do it in the car, the office, or while talking on the phone. It is so easy you’ll think it’s cheating! Here’s how to do it:
1. While you are standing, clench your butt muscles.
2. Hold it for five seconds, then release.
3. Keep clenching and releasing until your butt feels tired.
For faster results, do the exercise while you are sitting.
This exercise is also really easy and can be done with no equipment. You can do it lying on floor or taking support of chair or couch.
1. Find a couch or chair that is steady.
2. Lay down on you back in front of it with your ankles hooked over the edge.
3. Lift your body off the floor so that your shoulders and head are the only part of your body touching the floor. Your body should look like a bridge between the edge of the chair and the floor.
4. Use your butt muscles to keep your body steady and flat.
5. Hold for three seconds and lower yourself back to the floor.
6. Repeat for two sets of five.
Pilate Bottom Lifter
This exercise can be a little tough, but it really boosts your assets.
1. Lay flat on your stomach with your arms at your sides.
2. While clenching your stomach and butt muscles, lift your head, chest, and feet off the floor.
3. Hold the pose for three seconds and then slowly lower yourself to the floor.
4. Repeat for two sets of five.
These exercises will help you to build muscle and lose fat fast on your backside, which will make your assets look firm and fantastic.
Butt And Thigh Toning Eating Program
I know you think healthy eating is boring but it’s not. Although if you choose to make it boring and choose not to experiment with healthy foods then I guess it would be – if you choose to let it be. There are so many great options out there for common-sense eating, so there is no excuses – really, healthy eating can be really yummy! And let’s face it it, if it’s going to help you tone your buttocks and thighs – that’s double the benefit.
Taper off your carbs like potato, rice, pasta, grains, fruit after lunch. Choose brown carbs and / or fruit for breaky, morning snack and lunch along with protein of course. Include greens for lunch. After lunch stick with greens and protein as much as possible. Add some flaxseed oil to one of these meals (around 1 tablespoon).
To increase your butt and thighs, two options, the same as above if you’re trying to cut back on body fat. If not, once again, choose brown carbs and / or fruit for breaky, morning snack and lunch along with protein. Once again some greens for lunch. For your afternoon snack and dinner include greens, brown carbs and protein. Choose one meal to add 1 tablesoon of flaxseed oil.
A “simple to follow eating program” is vital when re-shaping your body and will determine whether or not you achieve your butt and thigh toning goals. Your workout/s and eating program work hand in hand to help stimulate your metabolism to burn body fat and to help re-shape and tone muscle.
Eating Tips for Huge or Firm Buttocks
- Use brown carbs such as whole grain bread and sweet potatoes over white potato, white rice, white bread and pasta. Keep refined and simple carbs to a minimum.
- Cut out as many bad fats from your diet as possible.
- Don’t use high oil sauces, dressings or too much margarine or butter in your meals.
- Cut fat and skin off your meat and “grill” – do not fry your meat!
- Eat decent servings of fresh fruit and veggies.
- Eat 5-6 smaller regular meals per day.
Increase your lean protein intake such as meat, chicken, seafood, protein shakes, egg whites, cottage cheese. Your protein shake must low in fat, fairly low in carbohydrates and high in protein.
Include EFA’s in your eating plan
And remember before starting any exercise or eating program you should consult your doctor first. The above may not suit everyone – especially if you have certain carbohydrate requirements within a prescribed diet for a medical condition. Dedication, time and effort help to make buttocks smooth, soft and shapely.