The “perfect butt” is a highly desired asset among women. Backsides a la Kardashian, J Lo, and Beyoncé have changed the way we look at the behind in most recent years and have brought the curvy look back into fashion. Barre workouts and Instagram feeds push the cellulite-free butt to the front row of trends. Magazines flourish with the display of smooth, tight, and toned asses everywhere. Booty this, booty that… plus workouts and creams that promise bump-free derrières; all such elements are leaving us confused and maybe even a little frustrated.
The good news is that you don’t have to be of Brazilian origin to have a great back side; you just need to understand how to work it and take into consideration what causes the unattractive orange peel effect to accumulate around the hips. A toned, firm butt is much more than a trend. Described as “the seat” in classical Pilates, or the base of support, the gluteal are a group of muscles responsible for every movement carried out by the lower body.
Women naturally gain more body fat in their lower body after puberty, which is a fact we cannot change as females. Fat is stored in the hip area in order to prepare for pregnancy, which doesn’t mean it has to be a problem. However, it can become a problem if we do not understand how to look after our figure and just let ourselves go. So we must ask ourselves: How much fat is healthy… and how can we tone our butts and avoid getting cellulite?
A combination of exercise, a healthy diet, and proper hydration will help to maintain a firm and lifted butt. Long hours of sitting at a desk can cause weakness in the glutes and hamstrings, while inactivity invites cellulite to areas where there is no movement and weak circulation. Muscle fibres end up losing strength while skin loses its elasticity; this in turn makes the backside saggy if we don’t follow through with the appropriate exercises.
When the glutes grow lazy, the hamstrings and lower back muscles take over and start doing the glutes’ job, which can potentially cause all sorts of troubles. A combination of an inactive lifestyle and poor understanding of our muscles and their function could potentially cause all sorts of problems to our posture, gait, hips, and knees.
How to get a round and toned butt:
Your workout should target all angles. Add ankle weights for muscle building .
To get the best results you need to pay attention to the way you perform exercises and plan your workouts carefully.
Good posture while performing exercises is a must. Pay attention to how the weight is distributed on the feet. While performing a squat, try to keep most of the weight on the heels and draw the buttocks muscles towards each other as you go up to an upright position.
Choose multidimensional exercises to give you properly targeted muscle fibre stimulation. An example is a single leg squat and leg extension combo.
Use bosu or wobble boards to challenge your balance and get those small muscles to fire up. Some muscle need an extra push to engage properly.
Get familiar with elastic bands. If you love to feel the burn, that’s what you need to do. elastic bands are fantastic to get your muscles burning quicker, the resistance provided by bands helps in muscle building & reshaping!
Hit the Barre:
- Barre workouts are the best for butt sculpting. Have you ever seen a ballerina with a flabby bottom? Barre workouts not only give you a nice butt, they also help you lose inches off your thighs and reduce cellulite.
- Try interval uphill walking or running. It is the ultimate type of anti cellulite training.
- One of my favourite exercises in barre classes is the plié squat. It works the glutes and the inner thighs. Add alternating heel raises and leg extensions for extra challenge.
What to eat:
- Add leafy greens to your diet; spinach, broccoli and kale help fight free radicals and the build-up of toxins to reduce cellulite.
- Avoid alcohol and fizzy drinks. Packed with sugar, they cause dehydration, which is another factor that contributes to cellulite build up.
- Includes spices like turmeric and cayenne pepper to improve your metabolism and help reduce inflammation.
- Make sure your diet is alkaline and your meals are balanced and nutritious.
- Choose the right quantity of dairy intake, which is necessary to keep bones healthy – but not too much of it, that takes hours to be digested and gets stored as fat. Examples include low fat yoghurt and cottage cheese.
- Cut down on salt and soya sauce to avoid water retention.
- Stay hydrated to help the body flush out toxins.
- Add cardio to your strength training regime to maximize fat loss.
Keep a healthy and a positive attitude and understand that anything is possible when you put your mind to it.