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Step 1
Change your diet. This isn't all about fancy lunges and squats, although that is a big part of getting a nice rear view. Repeat these words over and over to yourself whenever you shop at the store: Lean protein and complex carbohydrates from fruits, vegetables and whole grains. Yes, that's right. Eat carbs. Your plate should be mostly filled with fruits and veggies, whole grains such as brown rice, and lean protein such as chicken, turkey meat (ground turkey meat tastes just like hamburger meat), and fish. Avoid sugar at all costs. That layer of fat you always pinch? It won't budge no matter how often you exercise if you don't follow up with healthy eating.
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Step 2
Do variations on two classic moves: The squat and the lunge. There is a reason why these moves are a staple to any booty workout--they work! There are a lot of different ways to do squats and lunges so your muscles won't get bored. Try the barbell squat, which targets your glutes and outer thighs, or the Smith Machine squat, which is great if you want to build up muscle because the machine lets you add more weight than you could squatting with free weights. This will give you a more bodacious booty. The plie squat also really targets your glutes. There are also many variations on the lunge. The classic lunge, the walking lunge, or the bench or step reverse lunge (where you balance one leg behind you on a chair or bench, then lower yourself until your thigh is parallel to the floor). Rotate all these moves and you'll be apple-cheeked before you know it.
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Step 3
Do cardio if you need to lose weight as well as doing body shaping workouts. But keep in mind that weight lifting can be a cardio workout, too. Do circuit training to keep your heart rate up and only rest briefly between sets. Don't waste time chatting at the gym. Keep focused on your goal: a nice shapely behind.
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Step 4
Add a new exercise when you feel yourself getting bored. If you are bored, your muscles are bored, and need a shake up. Some other great exercises for your ass are: stiff-legged deadlifts, hip raises, leg extensions, leg presses, and hamstring curls, to name a few.
Comments
iveyjoseluis said
on 10/11/2008 when i get pregnant i always get this nice round BUTTY but after i deliver i lose that nice BUTTY what can i do to get that nice extra smooth BUTTY again