By Kavita Shyam
Summer is here, and if you are waiting to fit into your bikini or shorts butt worried, read on!
Girls, if you’re yearning to lose some unsightly fat off your butt, which is a problem area for most women, then help is at bay! Reducing fat in buttock or to get a butt quite like your favourite star is a dream of many of us. And to get the desired results, we need to have a few vital dietary changes, workout or focus on cardio or strength training exercises or butt lifts which will help shape the lower body or shrink the butt.
The butt and thighs have muscles known as the glutes, quads and hamstrings. If you want to reduce the size of your butt and thighs, you need to work out in the following ways.
Namita Jain, expert nutritionist opines, “Ask most women what body part they’d most like to shape, and the answer is often the butt. To get that sculpted and toned rear, here’s how to get to the bottom line.” She further gives us a few ideas to kick the butt:
Losing body fat is a result of burning more calories than consumed. You need to exercise right and focus on eating right.
Eat to win
A healthy diet is an integral part of shaping-up. This doesn’t mean you have to starve yourself, but it does mean that you have to watch what you eat. Eating several meals a day keeps your metabolic rate up. Consume a diet that consists of proteins (20-percent), carbohydrates (65-percent) and fats (15 percent). Eating right is winning half the battle of the bulge.
Include cardiovascular exercise
Cardiovascular exercises burn calories. Incorporate cardiovascular exercises into your schedule 5 to 6 days a week, for at least 30-minutes per session.
• The best butt shaping activities are stair climbing, cycling and walking up hill.
• You can set your elliptical trainer for a steeper incline as a challenging variation.
Vary your strength routine: Include isolation (exercises that target only the gluteus) as well as compound exercises. Compound exercises, such as squats, leg presses, lunges, work more than one muscle group at a time and shape the lower body.
Vary your exercises, intensity levels and change your exercise program periodically so that you use the muscles differently and keep yourself from getting bored.
Butt-shaping strength exercises: the plan
Begin with 5 minutes of low intensity cardio, such as brisk walking or marching in place.
Do this workout every other day as part of your exercise program.
How much weight to use
The amount of weight you use would depend on your personal fitness level.
Add on or increase weights as you progress into the exercise routine.
Do 2-sets of16-reps.
Stand with your feet hip-width apart and knees slightly bent; and hold dumbbells in your hands. Keep your back in a neutral position and bend your knees to about 90-degrees, make sure your knees do not go over your toes. Return to starting position.
Stand with your feet hip-width apart and hold dumbbells in each hand, bring one foot forward. Make sure that when go into this lunge position, both your knees are bent in line with your ankles. Return to starting position and switch legs.
Lie on your back with your feet on the floor and knees shoulder-width apart. Raise your pelvis and squeeze your hips as you lift up. Slowly return to starting position.
Stand facing a flat bench or step that is about 8 to 10 inches high. Keeping your right foot flat on the floor, place your left foot on the centre of the bench. Do alternate knee-lifts using the step.
Butt squeeze on all fours
Rest on the floor on all fours with knees bent and forearms flat on the floor. Keeping your right knee on the floor, lift your left leg off the floor, forming a 90-degree angle. Your thigh should be parallel to the floor. Now focus on your left glutei and lift and squeeze the glutei for 16 reps. Repeat with the right leg.
Back flutter kicks
Lie facedown, with your legs straight and close together, head and neck aligned. Placing the fingertips of each hand just under your hipbones, contract your abs so that your pelvis lies flat. Lift both legs slightly off the floor, and kick with small movements up and down as if you were in the water. Your hands will feel the contraction of your hips.
Kickboxing leg extension
‘Kick your way to tone the butt’. This powerful kickboxing move, works the hips, improves balance and gives you super, toned legs.
Stand in a neutral stance, with your feet shoulder distance apart. Now transfer your body weight to the one leg and in a swift controlled way, kick using the other leg behind you and bring it back to start position. Maintain balance and posture throughout the movement. Switch legs.
Hope these were some kick-ass ideas for you all!