This yoga pose warms and stretches the back muscles and spine. With your palms placed directly under your shoulders and your knees directly under your hips. Now bring your leg down and toward your chest, and lower your head. This workout strengthens the glutes, hamstrings, hip muscles, and the lower back muscles. Preview photo credit depositphotos.
Do up to 15 reps and then repeat the same number with the opposite leg. Stretch after each lower body workout. Leave a Comment Cancel Comment Your email address will not be Tround ass. Get creative with the places and I got you! Start by doing a 30 minute sessions of cardio days per week. Obviously have my 1stphorm 1stphorm MicroFactor vitamins to keep this skin fresh and health on Tround ass. Kaylee Ullom. Article Info This article was co-authored by Michele Aws. Clear your history.
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This yoga pose warms and stretches the back muscles and spine. With your palms placed directly under your shoulders and your knees directly under your hips. Now bring your leg down and toward your chest, and lower your head. This workout strengthens the glutes, hamstrings, hip muscles, and the lower back muscles. Preview photo credit depositphotos. Make sure that your shoulders are stacked over your wrists and your hips over your knees.
With your palms placed directly under your shoulders and your knees under your hips. Lower your knee without touching the floor, and lift again. Stand with your feet spread wide apart, with your toes slightly pointed outward. Log in You can log in with:. I forgot my password I want to sign up.
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8 Hot Exercises to Make Your Butt Round Faster
Show less Your butt muscles--also known as the gluteus maximus, gluteus minimus and gluteus medius--are often the strongest muscles in your body. Unfortunately, these deep muscles are sometimes obscured under layers of fat. If you want your butt to appear rounder you can sculpt your muscles with exercise, trim down and tone with cardio, reduce fat and build muscle with a healthy diet, and choose the best clothes to showcase your shape.
With a little dedication and few smart choices, your butt can look great. Tip: To make it a little harder, lift your right foot off the floor for 5 reps, while holding your leg out straight. Lift your left leg for the next 5 reps. Start by doing a 30 minute sessions of cardio days per week.
Build up to longer cardio sessions. Tip: Many foods with healthy carbs may be higher in calories, but lower in sugar, which is a good thing.
Tip: Unless you're at the gym, avoid wearing sweatpants or leggings that have lost their shape. Tip: You can even find butt-shapers that also flatten your belly and make your waist look narrower.
These are known as "shape wear. To make your butt rounder, perform basic exercises like squats, lunges, leg lifts, and bridges 5 times per week to sculpt the shape of the muscles. To shed unwanted fat around your butt muscles, try to work in 30 minute sessions of cardio, like running or stair climbing, days per week. For an immediate solution, wear tighter jeans with prominent back pockets to make your butt look rounder! This article was co-authored by Michele Dolan.
She has been a personal trainer and fitness instructor since There are 21 references cited in this article, which can be found at the bottom of the page.
Method 1. Perform basic squats. The squat is the basic building block for lower-body exercises, and this move can do wonders for your backside. Stand with your feet hip width apart, keeping your body weight in your heels. Squat down as if you are sitting in a chair, and then rise to a standing position. Do squats with arabesques. This squat borrows the second part of the move from ballet, firming both your butt and hamstrings to give your booty a lift.
Do a squat, and as you rise, lift one leg straight back and up as you bring your hands forward. Lower your leg and return to a squat.
Repeat 15 times on each side. Try leg lifts. Leg lifts are a great counter-move to do after you finish squats with arabesques. Stand in front of a tall table, counter, or steady chair. Lean forward slightly as you lift your right leg back off the floor. Pulse the right leg upward slightly and lower it back down.
Repeat 30 times and switch legs. Use the chair or table for support as you lean forward. Perform standard lunges. Lunges tone the fronts and backs of your legs, as well as your booty and hips. Stand with your feet hip width apart. Step 1 leg forward 2 to 3 feet 0. Lower your back knee toward the floor while keeping your front knee centered directly above your ankle.
Repeat this exercise for 30 seconds, rest and repeat a set with the opposite leg. Perform side squats. Side squats also called side lunges firm your inner and outer thighs. Step out to the right and bend your right knee, keeping your left leg straight. Repeat for 30 seconds. Rest, then repeat on your left side.
Keep your bent knee aligned above your ankle as you lower your body. Do bridges. Bridges work well to tone and sculpt your booty. Lie on your back on top of a yoga mat, with your feet on the floor about hip distance apart. Keeping your head, neck, and shoulders on the ground, lift your hips toward the sky.
Hold this for 3 seconds, then lower your hips. Repeat this 10 times. Method 2. Run or walk at an incline. To better reveal your toned booty-muscles, it can help to do some cardio work. To maximize the benefits, do cardio that simultaneously tones your lower body!
Run or walk at an incline to get these dual benefits. Climb stairs. Another way to tone your butt while getting a cardio workout is to run or walk on stairs. The best place to do this is in a stadium or indoor gym, but a library or apartment building can also work. You can rest as you run down the stairs and push your body as you climb. Take care not to lean your weight on the handles of the machine as you exercise. Go for a hike. Walking on rolling hills or mountain trails in an excellent way to sculpt your booty and get a good cardio workout.
Look for trails in your area. Maximize your workout by wearing a 10 pound 4. Method 3. Get plenty of lean protein. Protein is important for building the lean muscle mass you need for a great butt. Get your protein from healthy sources such as fish, chicken, lean red meat, dairy products, and eggs. Talk to your doctor or a registered dietitian about how much protein is ideal for you. Leafy greens, such as kale, spinach, and broccoli, are a great source of vegetable protein.
Drink enough water. Drink a glass of water every morning when you wake up to boost your metabolism. If you are a woman, drink about 9 cups 2 liters of water every day. Stick to healthy carbs. Healthy carbohydrates give your body the energy you need to stay fit and active. Get your carbs from sources like whole grains, brown rice, sweet potatoes, and legumes.
Just because something has carbs in it doesn't mean that it is healthy. Cut out junk food. Reduce flab and boost your butt shape by avoiding foods that are high in fat and sugar. Avoid candy and soda, processed foods, salty snacks, and fatty fast-food choices like burgers and pizza. Method 4. Wear jeans with prominent pockets. Look for jeans with pockets that sit slightly higher on your backside to give the impression of a rounder, firmer butt.
Wear tighter jeans. Choosing jeans that fit well in the seat is one of the best ways to make your butt look good, for both men and women. Baggy pants hide your assets! Ditch the loose jeans and find something that fits. Choose high-waisted pants and skirts. Skirts, pants and dresses that fit tightly around your natural waist help to emphasize the curve of your booty. Select high-waisted jeans, pencil skirts, and a-line dresses that fit snugly around the narrowest part of your waist.
Cinch your waist. If you are wearing a loose-fitting blouse or dress, cinch your waist with a belt or scarf. The smaller your midsection looks, the bigger and rounder your booty appears. Wear heels. High heels can lift and push out your butt, making it look rounder.