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This article was co-written by Danny Gordon. Danny Gordon is a certified personal trainer by the American College of Sports Medicine and owner of The Body Studio for Fitness, a gym in San Francisco Bay. With over 20 years of fitness coaching experience, he focuses on small group training at his gym. Danny received personal trainer certifications from California State University, East Bay and the American College of Sports Medicine.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 1,900 times.
Your glutes are the strongest muscle group in your body. Unfortunately, these muscles are deep and covered with fat. If you want your butt to look fuller, you can shape your muscles with exercise, get lean and toned with cardio, lose fat and build muscle with a healthy diet, and Choose how to dress to show off your figure. With a little hard work and smart choices, your butt will look great.
Steps
Build butt muscles with exercises
- Do 3 sets of 10 reps each.
- It may take 4-5 weeks for you to see results.
Note: For best results, do a squat mix 5 days a week.
- Shift your body weight towards the supporting leg for balance.
- Lower your legs to a basic squat position.
- Repeat 15 times on each leg.
- Bend your left knee slightly, squeeze your abs, and adjust your hips off the ground to prepare for the exercise.
- Raise your right leg as high as you can, hips still level with the ground.
- Lift your right leg a little higher and then lower it slowly. Repeat 30 times and then switch legs.
- Use a table or chair to lean on as you lean forward.
- Hold the position for 2 seconds or bounce 2 small beats, slowly get up to return to the original position.
- Repeat the exercise for 30 seconds, rest, and then switch to the other leg.
- Hold the position when the slack reaches the lowest point, then gradually stand up to return to the original position. Repeat for 30 seconds, rest and switch to left leg.
- When bending the leg, the knee should still be in line with the ankle.
- Stretch the muscles you need to work on and keep your body in a straight line from your knees to your chest.
- Hold for 3 seconds, then lower your hips. Repeat this pose 10 times.
Tip: To increase the difficulty of the exercise, lift your right leg off the ground 5 times, keep it straight, then switch to lifting your left leg 5 more times.
Do cardio to shape your butt
- Set the machine to run at an incline of 5-7%.
Start by doing 30-minute cardio sessions, 3-5 days per week. Then slowly extend the cardio session.
- Climbing stairs is a type of variable speed exercise that helps burn fat quickly.
- If you don’t have space on the stairs outside, you can do variable speed exercises on the stair climbing machine. Be careful not to rest your gravity on the machine’s handle.
- If you don’t have mountains to climb, you can use the treadmill at the gym, set the climbing mode.
Healthy diet
- The amount of protein you need depends on your body weight, exercise volume and some other eating habits. Talk to your doctor or dietitian about your ideal protein intake.
- Most people should aim to eat about 15-25 grams of lean protein at each meal.
- Leafy greens like kale, spinach, and broccoli are also great sources of plant-based protein.
- If you’re male, drink about 13 cups (3 liters) of water per day.
- If you are female, drink 9 cups (2 liters) of water per day.
- There is still a difference between healthy carbohydrates and unhealthy carbohydrates. Not everything that contains carbohydrates is good.
The secret: Many high-carb foods are often high in calories, but low in sugar is also good.
Dress to make your butt appear round
- You can choose pants with embroidered pockets or something decorated.
Tip: Unless you’re at the gym, avoid wearing stretchy pants or leggings that have lost their shape.
- If you can’t find something to match, try the retro style, which is full of items with high backs.
- Or you can tie your shirt around your waist, if it goes well with your overall outfit, of course.
- Bring a more comfortable pair of shoes to change into when heels aren’t necessary. Slippers or doll shoes are the kind to carry in the basket.
- Silicone implants are available for both men and women. If you’re a man and want your butt to look rounder, buy shorts or cropped pants.
Tip: You can also look for a butt shaper and a tummy tuck for a slimmer inner waist. This type is called “forming underwear”.
Advice
- Adjust butt exercises to suit your level.
- Squeeze after each lower body exercise. Practicing poses such as number 4 squeeze, pigeon pose or touching your toes are very good to reduce pain after each workout session.
Things you need
- Tennis shoes
- Training clothes
- Bed or exercise chair
- Table or chair
- Treadmill
- Stair climbing machine
- High heels
- Pants with back pockets
- Silicone Pads
This article was co-written by Danny Gordon. Danny Gordon is a certified personal trainer by the American College of Sports Medicine and owner of The Body Studio for Fitness, a gym in San Francisco Bay. With over 20 years of fitness coaching experience, he focuses on small group training at his gym. Danny received personal trainer certifications from California State University, East Bay and the American College of Sports Medicine.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 1,900 times.
Your glutes are the strongest muscle group in your body. Unfortunately, these muscles are deep and covered with fat. If you want your butt to look fuller, you can shape your muscles with exercise, get lean and toned with cardio, lose fat and build muscle with a healthy diet, and Choose how to dress to show off your figure. With a little hard work and smart choices, your butt will look great.
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