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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
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Do basic squats. The squat is a fundamental muscle-strengthening exercise for the lower body that is a miracle exercise for the glutes. Stand with your feet hip-width apart, placing your weight on your heels. Slowly lower your buttocks down as if you were sitting in a chair, then slowly get up to the starting position. [1] X Research Source
- 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.
Ballet Squats. This squat borrows part of the ballet pose, toning both your glutes and hamstrings, making your body look leaner. Perform a basic squat, when raising your body to the starting position, raise one leg to kick straight back, arms out in front. [2] X Research Source
- Shift your body weight towards the supporting leg for balance.
- Lower your legs to a basic squat position.
- Repeat 15 times on each leg.
Leg lift exercises. The leg lift is a great return after every ballet squat. Stand in front of a tall table or counter, or a sturdy chair. Lean forward slightly as you lift your right leg off the ground. [3] X Research Sources
- 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.
Basic stretching exercises. The lunge exercise tones the front and back leg muscles, as well as the buttocks and hips. Spread your feet hip-width apart. Step one foot forward about 60-90cm, bend both knees at the same time. Lower one knee to the floor and the other knee perpendicular to the ankle. [4] X Research Sources
- 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.
Do a side squat. The side squat (also known as the horizontal leg stretch) helps tone the inner and outer thighs. Stand with feet hip-width apart. Step one foot to the right and then lower the knee, keeping the left leg straight. [5] X Research Sources
- 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.
Bridge pose. The bridge exercise helps tone and strengthen the glutes. Lie down on a yoga mat, feet on the floor hip-width apart. Keep your head, neck, and shoulders on the floor and your hips lifted off the ground. [6] X Research Sources
- 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
Jog or walk on an incline. To strengthen your glutes, you can do some cardio. If you want to maximize your benefits, do lower body cardio. Run or walk on an incline for dual body benefits. [7] X Research Sources
- 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. Another way to improve your butt with cardio is to run or climb stairs. The best place to practice is the stairs in the stadium or the gym, but other places like the library or the apartment will do. This way you can rest on the way down and boost your body by going up. [8] X Research Sources
- 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.
Go mountain climbing. Hiking on steep hills or mountain trails is also a great glute workout and good cardio exercise. Find trails in your area. Get the most out of your workout by wearing a backpack that weighs at least 4.5 kg. [9] X Research Source
- If you don’t have mountains to climb, you can use the treadmill at the gym, set the climbing mode.
Healthy diet
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Get plenty of lean protein. Lean protein is an important ingredient for you to build lean muscle, not excess fat for the butt. It also helps you burn calories more efficiently. Get plenty of lean protein from fish, chicken, lean red meat, dairy products, and eggs. [10] X Research Source
- 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.
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Drink enough water. With enough water, visceral function will improve and burn fat more effectively. Drink a glass of water every morning when you wake up to promote the body’s metabolism. [11] X Research Sources Water intake depends on an individual’s metabolism and volume of exercise, but the following guidelines work for most people: [12] X Reliable Source Mayo Clinic Go to the source
- 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.
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Follow a healthy carbohydrate diet. If you want to build lean muscle, don’t try to cut carbs completely. Healthy carbohydrates provide energy for the body to stay in shape and perform well. Get carbohydrates from sources like whole grains, brown rice, sweet potatoes, and legumes. [13] X Trusted Source Mayo Clinic Go to Source
- 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.
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No snacks. To keep your muscles from becoming mushy and toned, cut out all the fast foods that are high in fat and sugar. Avoid candy and soft drinks, processed foods, salty snacks, and fatty fast foods like sandwiches or pizza. [14] X Research Source
Dress to make your butt appear round
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Wear jeans with prominent pockets. Jeans with back pockets help draw attention to your butt. Look for pants with slightly raised pockets in the back to give the illusion of a rounder butt. [15] X Research Source
- You can choose pants with embroidered pockets or something decorated.
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Wear skinny jeans. Slim-fit jeans are the best choice for a beautiful butt, male or female. Baggy pants will cover your butt! Bury them all in the bottom of the cupboard and look for a more huggable type. [16] X Research Source
Tip: Unless you’re at the gym, avoid wearing stretchy pants or leggings that have lost their shape.
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Wear high-waisted pants and skirts. Skirts, pants and dresses that hug your waist will help emphasize the curve of your butt. Choose jeans, a high-waisted pencil skirt, or a dress that falls right at your smallest waist. [17] X Research Source
- If you can’t find something to match, try the retro style, which is full of items with high backs.
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Cut the bottom of the bee’s back. If you’re wearing a jacket or dress that’s a little too loose, tighten your waist with a belt or scarf. The smaller the midsection, the larger the buttocks feel. [18] X Research Sources
- Or you can tie your shirt around your waist, if it goes well with your overall outfit, of course.
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Wear high heels. High heels can help lift and push your butt, making it rounder. Heel heels are the most effective. However, remember that wearing high heels too much is also harmful to your feet and back. Choose shoes that are comfortable to wear and only wear 1-2 hours a day. [19] X Research Source
- 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.
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Use butt pads. If you want your butt to look plump but don’t have time to hit the gym, then silicone implants can help. Insert silicone implants and you have a round butt in no time. [20] X Research Source
- 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.
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Wear butt-lifting panties if you don’t want to use pads. Look for butt-lifting panties or straps designed to lift and shape your butt. Some designs are perforated to shape the butt exclusively, while others are designed to lift and support the entire lower body. [21] X Research Source
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
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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.
Thank you for reading this post How to have a round butt at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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