How to make the buttocks more round, tight, and shapely
The gluteal muscles are divided into the gluteus maximus, gluteus minimus and gluteus medius, which are hidden under a layer of fat. The best way to make your buttocks look rounder and more toned is to exercise your glutes, hips and thigh muscles. It is recommended to perform these lower body exercises every other day for best results, while adjusting your clothing to visually highlight your beautiful lower body.
Set up a flat exercise area in your home. Put on workout clothes and supportive tennis shoes.
Do squats. Stand with your feet hip-width apart and let your heels support your body weight. Slowly lower your body as if you were going to sit on a chair, hold for 2 seconds (or 2 pulse beats), then return to the starting standing position.
Repeat this exercise for 30 seconds. Rest for 30 seconds, then repeat for 1 more set.
Do fancy squats. The second part of this exercise draws on the basic movements of ballet. Begin with a squat and as you slowly rise, raise your right leg back and raise your arms straight out in front of you.
Transfer all of your weight to your left leg to balance your body.
Your arms and raised leg should be in a straight line with your body.
Slowly lower the elevated leg and return to the squat position.
Repeat 15 times for each leg.
Perform leg lifts. Stand in front of a high table, counter or stable chair. Slowly lift your right leg and tilt your body slightly forward.
Bend your left knee slightly, tighten your abdominal muscles inward, and keep your hips in line with your shoulders as you prepare for the next step.
Raise your right leg as high as you can support it, keeping your hips in line with your shoulders.
Swing your right leg up slightly and lower it. Repeat 30 times, switching legs.
As you lean forward, you can hold on to a chair or table.
Do a lunge. Stand with your legs hip-width apart. Take 2 to 3 steps forward with one leg and bend both knees at the same time.
Hold this position for 2 seconds (or 2 pulse beats), then return to a standing position.
Repeat this exercise for 30 seconds, resting and then switching legs.
Perform a side squat. Stand with your legs hip-width apart. Extend your right leg to the right side, bend your right knee and keep your left leg straight.
Slowly squat down to the lowest point you can reach, hold the position, then get up and return to the starting position. Repeat for 30 seconds, resting and then switching to bending the left leg outward.
The right knee should not go above the right toe.
To make it more challenging, you can lift the knee in the squat each time you return to the starting position.
Perform a straight-knee leg raise. Lie on a cushioned bench or bed. Rest your hips on the edge of the bed with your legs on the ground (reaching back).
Slowly lift your legs upward until you are as high as you can reach.
Hold for 3 seconds and slowly lower your legs to the height of the bed. Repeat for 30 seconds. Rest for 30 seconds and then repeat the exercise.
To increase the intensity, you can lift your legs upward again after a set and hold for about 20 seconds (or 20 pulse beats).
Hip Lift Aerobics
Determine the length of cardio exercise based on the amount of fat you want to lose. Exercise at least 4 times a week for 20 minutes each time. If you want to lose more than 6.8 kg, you can double the exercise time and keep doing it for 1 to 2 months.
Remember, although we can lose weight in different ways, we cannot lose fat in only specific areas. Fat loss reduces the fat of the entire body. However, you can choose to do cardio exercises that target your butt muscles to make them grow faster.
Stair climbing. Combine running and stair climbing, preferably in a gym or an indoor gym with stairs.
Climbing stairs with a lot of steps is interval training and can lose unwanted fat faster. You can rest as you run down the stairs and try to whip your body to its limits as you climb up.
If you can’t find outdoor stairs with lots of steps, you can choose to do high-intensity interval training on a treadmill.
Go for a hike. Walk on rolling hills or alpine trails. If you don’t have a trail near your home, you can set the incline on the treadmill.
Choose a trail or treadmill program with an incline of 5 to 7%.
Tips to make your butt look round and shapely fast
Wear high heels. High heels make it necessary to tilt your chest back, tilt your pelvis forward, and lift your hips upward.
Wear jeans with pockets. Choose jeans with pockets slightly lower on the hips, it will make your buttocks look more round and tighter.
Buy butt lift pants. If you want a rounder butt, but don’t have time to go to the gym, the best option is to buy butt lift pants with silicone spacers. Once you put in the silicone spacers, you will have a rounded butt in no time.
Some companies also make buttock bands with a support structure to help lift your buttocks, which are similar in design to shapewear or corsets.
Drinking plenty of water, eating vegetables and lean proteins, such as fish and low-fat yogurt, will help your body exercise your buttocks muscles.
Adjust these glute exercises to your level of health. If you haven’t strength trained in a while, set the exercise time to 15 minutes when you first start.
Remember to stretch after each workout. 4 stretches (lying flat on the floor, one leg bent on the other leg stretch), pigeon stretches (one leg bent in front of the body, the bent leg hip on the ground, the other leg is straight back) and touch toes (sitting on the floor with legs straight, hands try to touch the toes) are good exercises to reduce body aches after exercise.