Butt

Question

Hi.What exercise will make my butt appear rounder and bigger?

Submitted by Taryn De Klerk on 4 September 2013

Answer

When it comes to having covetous curves, you need to train according to your goals. 

Slim and wanting to build muscle: If you’re flat as a pancake and want to build some booty, you’re going to have to get heavy with your weights. This means you should be training until failure. If, however, you need to slim down to sculpt a toned tush, you’ll need to keep your heart rate up to burn more calories. Explosive and plyometric moves are best for you.

Elevated lunges
Holding dumbbells in both hands, position yourself in front of your step. Keeping your torso straight, put your right leg onto the step and sink into a lunge. Hold for a moment before returning to your starting position. Repeat with your left leg.

Plie squats
Holding a weight with both hands, stand with your legs wide and toes turned out. Keep your back straight and sink into a squat. Hold for a moment then return to your starting position.

Ball bridges
Lie on the ground with your feet lifted onto a ball at 90 degrees. Keeping your torso and butt tight, lift off the ground to form a straight line from your knees to your chin. Hold for a moment then lower back down. Aim for 2 sets of 10-15 reps.

Dead-lift with bar
Stand straight, holding an exercise bar with both hands (you can also hold two dumbbells). Keeping your back and torso straight, bend down to form a 90-degree angle. Hold for a moment and return to your starting position. Aim for 2 sets of 10-15 reps.

When it comes to cardio, forget steady-state training. During your cardio session, incorporate 1-minute intervals of the moves below. Varied and explosive movements stimulate your body’s repair cycle effectively for higher calorie burns and improved fitness.

Squat and kick
Start by standing on a step. Move one leg off the step and bend into a squat. As you rise back up, lift the same leg off the ground into a side-kick and repeat. Aim for 2 sets of 10-15 reps on both sides, depending on your fitness levels.

Lunge chop
Find a sturdy park bench or coffee table that will hold your weight. Standing alongside it, step up with your right leg and hold a medicine ball over your right shoulder with both hands. Keeping your right leg sturdy, step up off the ground and bring your knee towards your right shoulder. As you do so, rotate your shoulders to the left and lower the ball to the outside of your left hip. Return to your starting position as you lower your left leg back to the ground. Try 2 sets of 10-15 reps then repeat with the opposite leg.

Stepping lunges
For a more challenging take on the normal lunge, find a step of stairs to practise your lunges. Starting at the bottom, take a steep step and stretch into a lunge. Hold for a moment then step up again to lunge with the opposite leg. Aim for 3 sets of 10-15 reps depending on your fitness levels.

Bonus tips for a Beautiful Bum

Dry brush daily:
This is your secret weapon against cellulite! Dry brushing improves circulation, helps with lymph drainage and the removal of toxins and exfoliates your skin. Using a natural bristle brush, start at your feet and use firm sweeping strokes up your body, towards your heart. Pay special attention to the thigh and but area. Shower immediately after brushing to remove dead skin.

Clean up your diet:
What you put INTO your body has a direct effect on the OUTSIDE. Cleanse your body of toxins by cutting down on caffeine, sugar, salt, white refined carbohydrates, alcohol, fizzy drinks and processed goods. Focus on taking in natural, unrefined and whole-grain foods, eating as closely to nature as possible. You will see an improvement in everything from your digestion to skin texture, which means good news for that tricky back of the thigh area.

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