After spending months squatting, lunging and using the stair-stepper machine at the gym, your butt is still not as sculpted as you’d like it to be. You’ve considered getting cosmetic surgery to speed the process along, but you’d prefer not to go that route. Making a few tweaks to your daily workout routine will help you tone and tighten your way to the butt of your dreams. You’ll be able to don your favorite pair of jeans and look fierce in them . . no cosmetic surgeon needed.
When you do your lower body exercises, instead of just using your bodyweight, use weights to give your workouts a little oomph. Simply place a weight bar across your shoulders or hold a set of dumbbells in your hands before you do your squats, lunges or step-ups. Adding weights will maximize the intensity of your workouts, tone your muscles faster and increase the rate at which your body burns fat.
Take it slow
Anytime you exercise, emphasize quality over quantity. Slow down and pay attention to your form and make sure you thoroughly complete each repetition. For instance, instead of rushing through a squat, move to the position slowly and then hold it for 30 seconds before returning to the starting position. Keeping the movements slow and controlled ensures you appropriately challenge all the target muscles.
Add more variety
If you do the same routine every time you go to the gym, you may be cheating some of your butt muscles out of the benefit of exercise. Change things up a bit to make sure you are targeting every muscle in your bum. For instance, if you always do lunges and squats, consider adding such exercises as leg lifts, toe taps, front leg raises, plies and bridges to your workouts.
Do mini workouts
In addition to your regular butt-centric workouts, make the most of your time away from the gym by doing mini workouts throughout the day. You might consider doing squats in the kitchen while you’re waiting for the microwave to heat your meals, or doing lunges in the office while you are chatting on the phone. In addition, you can tense and relax your buttocks when you are standing in line at the grocery store. These things may seem small, but they are cumulative, so they can help lift, tone and tighten your butt faster.
Sometimes despite your best efforts, getting the sculpted bum you want can be a challenge. If you add more variety to your routines, do mini workouts throughout the day, do your exercise slowly and use weights to boost intensity, you can get the butt of your dreams and look good in any pair of pants you wear.