In fact, everyone wants a sexy and plump butt, especially when swimsuit season arrives. The problem is that we have to train it in order to have a toned buttocks. Luckily, it's not that hard to get the butt of your dreams if you're willing to spend a little time doing a mix of cardio and toning or body toning. Combine this daily workout with a healthy diet, and you'll be able to flaunt a beautiful butt in no time! Follow the steps below to turn a flat butt into a round one.
Step
Method 1 of 3: Cardio Exercise
Step 1. Ride the bike
Hop on a stationary bike at the gym and increase the difficulty, or you can ride a race bike or mountain bike and train on an uphill slope. Try finding trails for mountain bikes on hills and prepare for steep inclines, or you can ride bikes on uphill asphalt roads. Always wear a helmet and elbow and knee protectors when riding a bicycle outdoors.
Step 2. Do an uphill run
Running on an incline works your glutes, which tightens your buttocks and strengthens the hamstrings around your glutes. You can also set the treadmill to a high incline so that you can experience a hill run. Here are some ideas for places for outdoor uphill practice:
- Exercises on hard surfaces performed on uphill roads.
- Run up and down the stairs in the stadium.
- Instead of walking, you can try running up the hill.
- Running through the sand dunes on the beach.
Step 3. Climb the mountain
Train your buttocks by climbing steep mountains. The key to getting a toned butt is to climb mountains. For an even higher intensity workout, try the occasional brisk run while you're climbing a mountain.
Step 4. Swim
Swimming for a long time can be a good option to strengthen your buttocks. Work your glutes by holding onto a kick board and trying to move forward relying solely on your feet. Try doing leg movements for the freestyle, leg movements for the breaststroke, and dolphin leg movements to work all your glutes.
Step 5. Exercise using an elliptical machine or stair climbing
If you prefer to work out in the gym, increase your resistance level and work out using an elliptical or stair climbing machine. For best results, increase the steepness to as high as possible and increase the objection level to about half of the maximum.
- Do the exercise for 30 minutes to an hour. Don't keep setting the objection level to high, you may occasionally set it to a low level.
- You can set the engine to an interval selection to mix hilly and level road simulations.
- When practicing on a stair climbing machine, try leaning forward slightly and leaning your buttocks back while taking long strides. Release the grip to give your glutes extra effort to stabilize the movement.
Method 2 of 3: Toning Exercise
Step 1. Tighten your buttocks as you lift your hips with one leg
Lie on the floor with your heels on a chair, your hips raised so that your glutes are tight, and your arms are placed on either side of your body with your palms facing down. Lift one leg away from the chair and then straighten your leg. Pull your legs toward your head until they are straight up and parallel to your hips. Then return the leg to the chair and do the same movement with the other leg.
- Make sure your pelvis is lifted off the floor during this movement. You should tighten your glutes tightly so that you can lift your leg properly.
- Repeat 10 times for each leg.
Step 2. Perform step and kick exercises using a chair
Stand facing a sturdy chair with the seat halfway up your thighs. With feet hip-width apart and hands on hips, climb into a chair with one leg while lifting the other leg at a 90-degree angle to the hip. Tilt your torso slightly forward and kick your bent leg back. Then bring your legs back to a 90-degree position with your hips and return them to the floor.
- Switch legs and repeat about 10 times on each leg.
- This exercise requires good balance. Focus your eyes on a point on your front wall as you do this exercise to help with your balance. The use of a sturdy chair also helps.
Step 3. Do squats or squat exercises
There are several variations you can add to your squat exercise, but it's best to do the basics first. Make sure your back is straight and your hips are pulled in toward your torso so that your upper body is strong as you squat. Bend your knees while tightening your glutes and upper thigh muscles. Here are some variations to try:
- Stand facing a chair and place your feet on the edge of the seat. Do squats with your feet still on the floor. Do it with the other leg and repeat.
- Do a squat with both legs and as you straighten your legs to stand straight, kick one leg in front of you. Switch legs and repeat
- Extend your arms forward shoulder-width apart and do a squat with both feet. Carry light weights in both hands to make this exercise more strenuous.
- Place one foot on something that slides like a towel or a piece of cardboard. Stand with your feet together and then transfer your entire body weight to one leg. Then do a squat with the leg supporting your body, then slide the other leg forward. Return to the starting position as you straighten your legs. When pushing on one leg, hold for about 30 seconds and then switch to the other leg.
Step 4. Do lunges
Stand with your feet hip-width apart and your hands on your hips. Go as far as possible with one leg and then bend the knee of that leg so that your whole body is in a deep lunge position.
- Be sure to keep your torso straight as you bend your knees to protect your back.
- To increase the level of difficulty, try to jump while changing legs.
Step 5. Use a leg press machine
There are several machines in most gyms that are good for toning the buttocks. Try asking the staff to find out how much weight is appropriate for your fitness level, and do this exercise every other day.
Step 6. Try taking a yoga or pilates class
Sometimes classmates can motivate you to push yourself and try new exercises. By joining a yoga or pilates studio, you can try several different classes to see which one you prefer. Yoga and Pilates combine balance training, muscle-strengthening exercises, core exercises, and stretching to tone your body, especially your buttocks. Try to regularly attend this class three to five times per week.
Method 3 of 3: Have a Healthy Diet
Step 1. Keep your body hydrated by drinking plenty of water
For men, make sure you consume 3 liters of fluids while for women, make sure you consume 2 liters of fluids per day.
Step 2. Include low-fat protein in your menu
You can get it from fish, chicken, turkey, tofu, eggs, nuts, and others. Low-fat protein can keep you full without adding unnecessary fat or carbohydrates.
Avoid red or processed meats. Both can increase the risk of colon cancer, increase levels of bad cholesterol, and contribute to clogged arteries and increase the risk of heart attack
Step 3. Eat nuts
Nuts, especially almonds, have high levels of vitamin E, antioxidants, and Omega-3 fatty acids that can lower the level of bad cholesterol in the body. Vitamin E also protects body tissues from the threat of free radicals. But keep in mind that nuts have a high fat content, so it's best to consume nuts in the recommended portions.
Step 4. Eat dark green vegetables, dark berries, and foods rich in beta carotene
Dark green vegetables and dark berries are full of healthy antioxidants. Jam that green vegetables have a lot of fiber that helps digestion work properly. Foods like sweet potatoes and carrots are high in beta carotene, which is a healthy antioxidant that helps with muscle recovery.
Step 5. Choose whole grains
When buying cereals, breads, pastries, and other carbohydrate foods, choose whole grains or whole grains. Whole grains contain fiber and phytonutrients that aid in healthy digestion.
Step 6. Make sure you are consuming enough vitamin C
Oranges and orange juice are good sources of vitamin C, which can help relieve muscle soreness and strengthen the immune system. If you're not getting enough vitamin C through your diet, try taking a daily vitamin C supplement or multivitamin.
