Walking and moving
If like me, you have a job which involves sitting for long periods of time. Recent research has suggested that this can have a detrimental effect on your bottom due to pressure of the fat cells in the buttock.
Questions have been raised about the validity of this research. However, I think that it's an excellent reason to take regular breaks from the desk and spend some time moving around. Take a walk to the photocopier or enjoy a walk during your lunch break. If it helps to firm up your butt, it's worth it!
Cardiovascular Exercise
Cardio is designed to get your body moving, your blood pumping and to make you sweat - a lot. Although it's important to eat well, this alone doesn't create a firm bottom. Exercise is very important too. There are so many health benefits to cardio exercise and now you don't even have to leave the house to enjoy a work out.
Buy a cardio DVD if you're a little shy and turn your living into your very own gym. Swimming is a great form of cardio or take a friend along to a class at your local gym or community centre.
Not only will you tone up your bum, but you'll have more energy and your confidence will soar.
Squats and Lunges
Now that you've started on your journey to create a leaner, firm butt. How would you like to know some techniques to help you actually 'build' a firmer bottom?
For those who crave the curves of a Kardashian, squats are the perfect way to create the ultimate bum. Join a local gym or try some exercises at home.
Some exercises to get you started:
Dumbbell Squats
Start with your feet shoulder-width apart and hold lightweight dumbbells (or a bag of sugar in each hand) by your thighs.
Squat down as if you were going to sit in a chair, keeping your weight over your heels.
Squeeze your buttocks as you rise and return to the start position.
Do 15-20 reps, increasing these steadily over time
As you continue, keep the weight in your heels, making sure your knees do not pass the front of your toes.
Lunges
Stand with your feet together and your hands on your hips.
Lunge forward with your right leg.
Jump up, switch legs in midair, and land with your left leg in a forward lunge.
Continue these explosive lunges, alternating sides, for one minute.
Keep your fists up in front of your chin and push off the floor with both feet. Your front knee should be bent 90 degrees and align over your ankle.
Do 15-20 reps, increasingly steadily over time.
Massage after your first sessions
after your first workout session, you may experience muscle soreness because of the high lactic acid level released into the muscles. to ease the pain, you can either book a massage session at your local massage clinic, ask you partner to do it or have a self-massage for the muscle group affected.
Ditch the harmful carbs and eat more protein
Carbohydrates are an important source of energy and a very important part of a balanced diet. However, too much of the wrong types of carbohydrates can cause you to put on weight and also puts you at risk of long term health problems.
The Government recommend that at least a third of your diet should consist of starchy carbs such as bread, rice, potatoes and pasta. Aim for wholemeal variations of these carbohydrates and eat potatoes with their skins on for a healthier alternative. It is also advised that you eat 2-3 portions of protein per day with one portion of oily fish per week. Try adding lean meat, fish or eggs to your meal or eating more beans and pulses.
Avoiding unhealthy carbohydrates like sweets, cakes and biscuits will help you to lose unhealthy weight and creates a leaner, firmer bottom.
Eat healthily
This goes without saying. In order to lose weight and tone your bottom, it's necessary to make healthy changes to your diet. Try visiting budget supermarkets and reading healthy eating blogs for fast and nutritious recipes that you can afford to make. Making larger portions and freezing smaller servings enables you to rustle up something healthy and fast when you're feeling peckish too.
Any changes to your lifestyle must be discussed with your Doctor but by making small changes to your diet you'll soon see big changes in your figure.
Invest your time
Creating a firm bottom won't happen overnight and it's important to remember that changing life-long eating and exercise habits isn't an easy task. However, if you invest the time and energy into your body, you'll soon see results that will change your life. As well as a toned bottom, you'll feel good and you'll look amazing.
If you invest the time that your body needs to be healthier and fitter, you are far more likely to continue with your new lifestyle and reap long-lasting benefits.
Choose the right clothes for your body shape
A little trick to keep you going whilst waiting for results involves looking at your wardrobe and taking a look of the outfits that you wear. Are you wearing clothes that flatter your bottom, or does your wardrobe need an overhaul?
Before you head for the shops, the illusion of a firmer, slimmer bottom can be created with specialist underwear that shapes your silhouette or by choosing skirts and trousers which lift and flatter your bottom.
For example, wearing a pencil skirt instantly flatters and shapes your bottom whilst creating beautiful curves. For best results, use a full length mirror and experiment with your wardrobe to see what works best with your figure and creates a more flattering look.
For those hoping to lose weight, avoid buying too many new items of clothing as you may have to buy more when you're figure begins to change. Instead, try to work with the clothes that you already have so you'll have more to spend when you're feeling great.
Heels
Although they aren't recommended for long term wear, heels do help to lengthen the legs and lift the bottom. However, due to potential health issues from wearing high heels, I would recommend saving the stilettos for a special occasion or limiting the time that you wear them.
Article Source: http://EzineArticles.com/?expert=David_Mang
No comments:
Post a Comment