How to shape bum?
Are you tired of having a flabby butt? Well, not to worry because I’ve got your back(side)! In this article, we’ll go through ways to shape up that derriere and get it looking all peachy! Here are some simple tips that will make the bootie pop!
Squats (the OG)
Squats – If squats aren’t part of your routine yet, then you’re missing out on a lot. This exercise is one of the best exercises for strengthening glutes and also quads. It’s almost as if squats are working hard so that your bum doesn’t have to 😉
Here’s how you do them:
- Stand with feet shoulder-width apart
- Push hips back like sitting in a chair
- Ensure knees don’t get past toes
- Return to standing position
Repeat these steps 15 times and repeat 3 sets.
These bands are basically resistance bands but better… cause they work dat ass! They come in different levels of resistance: beginner, intermediate, and advanced.
Here’s how you use them:
- Wrap band around thighs
- Move legs apart
- Bring legs back together
4 . Keep tension for extra squeeze
Do these movements repeatedly until desired reps or time reached.
Donkey kicks might sound funny but they are serious business when it comes building round glutes .
1) Get on all fours
2) Keeping left knee bent kick left foot straight up towards ceiling.
3) Keep squeezing till leg reaches hip level.
4) Lower moving slowly down avoiding dropping/ slumping throught starting point movement .
5) Complete full set before alternating leg
Perform at least two sets per leg.
Bulgarian Split Lunges
If regular lunges ain’t cuttin’ it anymore, then Bulgarian Split Lunges are perfect for you.
1) Stand about 2 feet in front of bench with your back to the bench
2) Place one foot on top of bench behind you
3) Lower down until right thigh sits parallel to floor
4) Push back up using glute muscles and repeat before alternating legs
Perform 5 sets of 10 reps per leg
Step-ups can enhance strength throughout entire lower body including BUMS.
Here’s how you step-up:
- Use a staircase or plyo box.
- With core tight and chest high stand tall facing stairs
- Lift left foot onto step followed by the right
- Slowly Step-down returning both feet flat to ground level.
5.Repeat multiple times before alternating lead legs
Perform at least five sets (fourteen-inch minimum height stepping)
You Are What You Eat!
It’s true – diet plays an essential role in attaining healthy bum; that visibly stands out . There are numerous food options available which assist muscle development such as lean meats like chicken breast , plant-based protein sources such as tofu, nuts low-fat dairy products eg milk, yoghurt also including fiber-dense fruits e.g bananas & guava .
No matter which dietary regime opted; always remember staying hydrated with plenty water helps better these exercises.
The Verdict: Embrace Your Curves!
Hopefully this article has helped you discover ways enhance those rears assets — Do not be afraid embrace curves 😉 Remember Whatever fitness goals pursued its utmost important stay focused disciplined toward achieving them free from self-doubt negativity!
Stay disciplined take care that booty!