Are you constantly checking your rear end in the mirror wishing it was smaller? Are you not in love with your ghetto booty? Maybe you would love to have a J.Lo booty, but right now yours is a little looser than you would like. Do you want to have that bootylicious derier? If you answered yes to any of these questions, I have a great exercise for you that will tighten and lift that booty in no time! There are a few basic things that we need to cover in order for you to maximize your butt potential. In order to get a tight, round butt there are three things that you need to take care of; diet, strength training, and cardiovascular exercise. In order to be able to show of your butt, and take away all of the jiggle, you need to get rid of fat. Strength training is important when it comes to getting a great butt. This is when you will do your targeted butt exercises. The best butt exercise that I have found are squats. In order to do a squat properly you need to start with your feet shoulder width apart. You should have a barbell across your shoulders behind your neck (start with no added weight to the bar and if it is too easy, add 5-10 pounds until you get it right). Push your butt out slightly and drop down until your shoulders are in line with your knees, and your thighs are at a 45 degree angle to the floor. Hold that position for two counts, raise and repeat. Make sure that you keep your head and shoulders up and your back straight. You should be able to do 12-15 reps and achieve muscle exhaustion with each set. If you do not achieve exhaustion, raise the weight and if you achieve exhaustion before, reduce the weight. You should do three sets with no longer that 30 second rest time in between. Another benefit to strength training is that the muscle is a natural fat burner. A pound of muscle burns 10 more calories than a pound of fat without you doing any extra work! The more muscle you have the more fat you can burn! Strength training doesn't have to be done in a gym; it can be done at home. If you are unsure of what to do, there are a lot of great fitness books out there that will guide through exercises and diet. Although strength training will help you burn more fat naturally, you also need to have a proper diet and cardiovascular exercise to reduce the body fat that you have right now. Your diet should consist of 25% protein, 60% carbs, and no more than 15% fat. You should also do at least 30 minutes of cardio at least five times a week. By keeping these rules, paired with your strength training exercises, you will turn your body into a fat melting machine! You can get a strong, lean back to be proud of. You just have to decide that you want it! |
