If you are not satisfied with the appearance of your back in a bikini, you have several options to improve it. Of course, you can exercise and build muscle. Another option is to lose weight to slim the back. And lastly, you can implement some of the suggestions below for a better look that's less of a hassle.
Step
Method 1 of 3: Exercises Tighten the Buttocks
Step 1. Exercise the long side lunge to tighten the glutes
For the next stage, you can use weights.
- Stand with your feet shoulder-width apart and your hands on your hips. The position of the hands above the pelvis makes you activate your abdominal muscles to maintain balance. If using weights, position your arms straight at your sides.
- With your body still pointing forward, step your right foot out about 60 cm. Bend your right knee while placing your weight on your right leg; left leg straight. Keep your legs straight in front of you and your hands on your hips.
- Push right heel to return to starting position.
- Repeat the exercise for the left leg; Do 3 sets of 10 moves each side.
Step 2. Perform a basic squat
This move is great for the thighs and buttocks. If you want to increase your training weight, you can use weights.
- Stand with your feet shoulder-width apart and your hands on your hips.
- Bend your knees in a straight line with your toes, as if you were sitting in a chair. Heels on the floor, and push the buttocks away. The back remains straight; Leaning forward as you squat will put pressure on your back.
- Return to the starting position; do 20 times.
Step 3. Diligently practice push ups every day
Push ups train many parts of the body, including the buttocks muscles. This exercise also works your arms, chest, and abs.
- Face down on the floor with your hands beside your shoulders, palms on the floor. Elbows straight.
- Place your toes on the floor so that your heels are lifted.
- Lift the body using the strength of the hands, making sure the body position remains straight. Repeat until you start to feel tired. Take a break and do it again.
- For beginners, you can do push ups with your knees on the floor rather than resting on your feet.
Step 4. Do ballet squats
This position also activates the thigh and leg muscles, helping to tone the muscles.
- Stand with your feet slightly wider than your shoulders with your toes pointing outward. You can place your hands in front of you or on your hips, as long as your torso is kept straight throughout the exercise.
- Bend your knees down, and keep your buttocks tight.
- Return to starting position; do 10 times.
Step 5. Build your leg and arm muscles with a reaching lunge
As a bonus, reaching lunges help keep your legs strong and balanced.
- Stand with your hands at your sides and your feet shoulder-width apart.
- Step forward with your right foot and bring both hands forward touching your right foot (or as close as you can reach).
- Return to the starting position and repeat the exercise for the left leg; do 10 times for each leg.
- If you want to shape your arms with this move, you can use weights and do bicep curls after you stand up. The bicep curl exercise is a movement to lift weights from the waist to the shoulders with the palms facing up, and only the elbows are actively moving down. As your hands come down toward your feet, bring them up so they're facing the floor.
Step 6. Touch the toes
Touching your toes looks easy but every time you lift your body, you use your back muscles and build those muscles, which is why this movement is called the dead lift.
- Stand with your feet shoulder-width apart.
- With your hips, bend your body forward until your body is parallel to the floor. Hands are placed on the shins or straightened straight with fingertips pointing down.
- Return to starting position; do 10 times.
Step 7. Perform leg dips to build leg and buttock muscles at the same time
Leg dip exercises are also good for practicing balance.
- Use a chair with a seat height of 0, 6 or 1 meter.
- Place your right foot on the chair, then turn your body so that it faces forward and the chair is 90 degrees to your right.
- Bend your left knee, keeping your torso straight.
- Perform 10 movements, then change legs; do 3 sets for each leg.
Step 8. Incorporate more movement into daily activities
Dancing in the kitchen while preparing dinner. Playing hula-hoop with the kids in the afternoon. Moving a lot helps you build muscle, including your glutes.
Method 2 of 3: Diet for Slimming Buttocks
Step 1. Reduce calorie intake
In general, in order to lose weight, calories burned through daily activities must be more than the number of calories that enter through food.
- One way to reduce eating is to use small plates.
- Another way to measure the amount of calorie consumption while limiting it is to keep a record. Keep track of everything you eat in a day including portion sizes, then count calories using the online calorie counter. This facility is also available on mobile.
Step 2. Replace carbohydrates with vegetables
Replace chips with broccoli, for example. At fast food restaurants, order a salad instead of fries. At dinner, eat spinach instead of a plate of rice. With this simple trade-off, you reduce your calorie intake while still being able to eat until you're full. As a bonus, the added fiber keeps you fuller.
When you choose a salad, always remember that not all salads are healthy. Some use cheese or fatty sauces that add calories. Choose a salad that uses lots of vegetables and fruits with a low-calorie dressing, but don't forget to add protein to it if this is your main meal
Step 3. Eat more protein
Protein takes longer to digest which keeps you full longer. Eat a high-protein breakfast such as two hard-boiled eggs with fruit to keep you full throughout the day.
Step 4. Reduce sugar
Sugar quickly adds calories, especially if you drink juice or fizzy drinks. The Indonesian Ministry of Health recommends that adults consume 4 tablespoons of sugar per day. Sugar in fruit and vegetables is not harmful, which must be reduced is artificial sugar.
- Always check food labels. Many foods contain added sugar without you realizing it, such as breads, sauces, and condiments. Don't forget that sugar is known by other names such as “high fructose corn syrup,” “mollasse,” and “sucrose.”
- Add other flavors to replace the sugar. For example, you can add cinnamon to your coffee instead of sugar or sweeteners.
Method 3 of 3: Showing Beautiful Buttocks
Step 1. Get rid of unwanted hair
It's no secret that hair grows in areas you don't want it to. If there is unwanted hair on the back of the body, wax or shave the hair.
You can apply a hair removal cream but make sure you try a little bit first to make sure it doesn't irritate the skin
Step 2. Get rid of the dead skin
Gently scrub the skin in the shower to remove dead skin. Removing dead skin makes your skin softer and looks smoother.
Step 3. Darken the skin without sunbathing
Use tanning lotions or creams to get the desired tan without sun exposure or using a tanning bed. Just use a mirror to spread the cream evenly all over your body, making sure not to apply too much cream to the most problematic areas, namely your knees, elbows, and face. Put on your bathing suit first to make sure you've applied the cream evenly to all visible parts of the body including the buttocks area.
- For a stunning tan, try products like After-Sun Balm Lotion from L'Occitane or After Sun Moisturizer Self-Tanning from Clarins, which were highly rated by Dewi Magazine. It just might be expensive.
- The best tanning creams right now don't contain any colorants, instead they contain DHA which actually changes the color of your skin.
Step 4. Use a moisturizer
Apply a moisturizing cream after bathing or before going to bed to keep skin healthy and smooth.
Step 5. Choose a bikini that suits your body shape
Not everyone is suitable for wearing the same bikini, so choose one that suits your body.
- If your body is curvy at the hips and thighs, choose a high cut bikini because other bikini models can make you look weird. After all, a cut like this will make your legs appear longer. Try wearing a strappy bikini because it fits your curves.
- If you have problems around the stomach, choose a boy short bikini model that holds the stomach. It not only makes your tummy slimmer but also accentuates your beautiful buttocks in a bikini in summer.
- If you have a big butt and thighs, wear a layered bikini and a short skirt. Short skirts can hide areas you want to disguise, and layers of bikini make the impression of height. So you can raise or lower it as needed.
- If you are athletic, wear a strappy bikini. This type softens your athletic appearance.
- Avoid shiny materials. Shiny ingredients define fatty areas on your body, revealing problem areas. Choose solid materials with attractive colors.
Step 6. Reduce salt
Salt has a magnifying effect that makes you look bigger in a bikini. Choose herbs over salt at meals and check the menu for low-sodium foods. And, always remember to read labels because many foods are high in salt.
Step 7. Stand straight
Showing the right posture makes you look better because problem areas look slimmer and make skin firmer.
Step 8. Remember no one is perfect
You may not get the perfect butt that you hoped for, but don't let that stop you from jumping into the ocean or pool with your best friend.
Suggestion
- Keeping your body in an upright position during the exercise will help improve your posture, which will make you look more beautiful in a bikini.
- Challenge yourself with weights. You can change the position of the hand on the pelvis with the hand reaching far to the opposite side. Start with a weight of 3 kilograms and work your way up to 5 to 8 kilograms.
Warning
- Warm up before starting your workout to avoid muscle injury.
- It is important to maintain an upright torso position when doing side lunges, basic squats, ballet squats, and leg dips to avoid putting too much pressure on the back area.
- Do not do strenuous exercise if you are recovering from an injury.
