What woman could refuse to have a nice butt that is central to all the praise? Any! All wish you a toned butt, attractive and well, well, above, the kind that do not go unnoticed in the eyes of any person, whether male or female. Therefore, in this new edition of TipsiMujer we focus on a topic of interest to all: raise the butt! so that our back and text.
Many women are born with enviable perfect buttocks. They get with other cosmetic surgeries. However, all can shape and improve our rear with exercise and healthy habits. Having the perfect butt is possible!
Then we will teach you what you must do.
Eat well.
Our body reflects the way we eat. Unfortunately, one of the areas where more can be accumulated fat is back: yes, sweets, crisps and snacks are delicious… but your calories direct attack our curves!
So if we try to have a perfect butt should follow a healthy diet rich in fruits, vegetables, whole grains and plenty of water (lots and lots of water), and little or no food with fat and calories, sweet and salt. A healthy, nutritious and balanced diet is essential for our health care and also contributes to a better state of our figure.
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Remember it is better to have several small meals a day, few and plentiful. Ideally, eat appetizers every 3 hours between meals. You can choose from a yogurt, a handful of nuts, an apple or fruit, low calorie energy bars.
Follow seeing more tips below …
Exercise.
The secret to a firm and toned buttocks? Well, it’s not as complicated deducting: exercise! Look no miracles, just put aside laziness and spend at least 1 hour of physical activity daily. While any type of activity helps burn calories and shape the figure, there are specific training to work your glutes harder.
These exercises you see below help remove accumulated fat, tone muscles and build muscle mass in the area. They are the best exercises to tone the buttocks and you can practice in the comfort of your home.
The best exercises to increase buttocks.
Squats.
The squat exercise is that all women should practice, then models the hips, thighs and lift tightens and tones the buttocks. Stand with both legs slightly apart and slowly lower your hips keeping your torso upright and knees behind the toes. Imagine you want to push something back with your butt. Do 3 sets of 15 repetitions.
Lunges.
Stand with two separate parallel to the hips legs. He steps forward and lowering the body slowly bending both knees. The bending should be 90 degrees and the knee of the leg that is forward must be the same ankle. Do 3 sets of 15 repetitions, then repeat with the other leg in front.
Bridge.
Lie on your back with your knees bent and feet flat on the floor. Raise your back gradually exerting force on the buttocks, back of thighs and abs until a diagonal line between the knees and shoulders is formed. Do 3 sets of 20 repetitions.
If you practice at least 3 times a week, you will notice results sooner than you think.When you get used, you can increase the number of sets and reps.
Walk.
Walking is a great exercise. It is a great cardiovascular workout, ie operated at our heart, makes us sweat and therefore helps us burn calories at the same time helps to tone the muscles of the hips down. A daily walk of 40 minutes is very good to tighten the back, especially if we walk up steep surfaces.
A trick for the exercise go further? Try to keep supporting the heel of the back leg as much as possible during every step of the walk.
Climbing stairs.
That’s right, a simple, automatic and daily as climbing stairs activity is one of the best exercises to tone buttocks and legs, it makes work all the muscles in the area. If you live in a building, forget the elevator and reap the benefits of climbing stairs! It is an easy, accessible exercise and giving results.
Other exercises.
Other highly recommended options for mold and increase buttocks are spinning, running, kickboxing, Arabic dance and gymnastics located. Either way, if you’re lifting the butt, all physical activity that gets you moving will be very welcome. Practice at least 45 minutes of exercise several times a week and notice the results.
More tricks to lifting the butt!
And finally, tricks that never fail:
- Keep your buttocks contracted as long as possible, especially when you’re sitting. If you can keep your glutes contracted during one of the several hours spent at the computer every day and will be meeting the trick perfectly.
- Apply cold running water in the buttocks when you bathe. Cold water helps tone muscles.
- Use firming creams and moisturizes the skin every time you finish bathing.
Remember to practice these exercises with perseverance and patience and do not forget to take a healthy diet. Those are the two keys to the perfect butt. Do not give up! Well you can get it;)
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