Back in the 90s, Sir Mix-A-Lot glorified the behind with his smash hit, “Baby Got Back.” It seems like ever since then everybody wants a perfect gluteus maximus, usually more on the side of the ladies. Luckily, there are many simple ways to achieve this goal. You can combine and mix and match any of these to create your own customized exercise routine.
Squats are a pretty universal exercise. The majority of gym goers know about them, and it is very simple to perform. Stand with your feet apart and push your hips back so that your weight goes into your heels. Squat down. Stand back up while still pressing down on your heels. Try and push your butt back as far as you can, while keeping your feet planted and your shoulders back. Try not to lean forward. Start off doing this in sets of ten and then you can increase the amount once you are comfortable.
Lay on your back with your knees bent, and your feet planted firmly on the floor. Press your hips up to the ceiling and squeeze those glutes. Slowly lower your hips back to the floor and repeat. Don’t do too much when you first start out. Remember to pace yourself. This is a great workout for your butt, abs, and legs.
The Bridge with Leg Lifts
Take turns extending one leg at a time as you push up into the bridge position. Keep your leg as straight as possible for maximum toning. For an advanced version, lift one leg into the air during each hip lift. Elevate your hips first, then extend your leg. Hold for 10 seconds, then bring your leg back down to its original position before lowering your hips.
Butt toning exercises that involve using weights will produce results fast.
Bend down at the knees, and pick up the weights. You should hold them with an overhand grip. An overhand grip means that you keep your palms facing downward toward the weights as you hold them.
Now, stand up with the weights, and then lower them back down. Repeat.
To perform a lunge, stand with your feet shoulder-width apart. Your feet should point straight ahead. Step forward, while keeping your knee from going past your toes. Push off with the heels, so you keep your balance. Straighten back up. Then, switch to the other leg.
Yoga may seem like a trend that has currently caught fire, but yoga has been around for quite some time. Yoga poses will relax you and improve flexibility, and many of the poses also target the butt.
Try the downward facing dog pose and then a three-legged dog pose. Put both hands and both feet on the floor, and arch your back upward as far as you can. For the three-legged dog pose, lift your right leg in the air, while keeping your left foot and both hands pressed to the floor. Then switch legs.
Cut Out Junk and Simple Carbs
Your booty needs more than just exercise; you also need to eat right. If you are eating nothing but junk, all those calories you’ve just burned off will come right back. Cut out fast food completely.
The problem with fast food is that it contains a lot of fat and calories. But it also contains lots of sodium. Sodium makes you retain water, and this will make your butt look bigger. The sodium in fast food will also make you feel tired, which makes it harder to find the energy for exercising, which will make all of this pointless.
When it comes to simple carbs, the body will turn them into fat storage, if you don’t burn them off right away. So stay away from eating lots of simple carbs.
Examples of simple carbs to avoid include foods with molasses, corn syrup, and honey.
Don’t eat anything white. White bread and refined sugar need to go. They don’t offer much nutritional value. That means no white pasta, either.
Do eat good, complex carbohydrates, such as fresh, green vegetables, oatmeal, and brown rice. These will have some carbs, but not the kind that packs the fat on your backside. Complex carbohydrates take the body longer to digest.
With the right combination of exercise and diet, your butt will be looking great in no time. Though it may be hard to start up an exercise routine at first, once you get in the habit of it, it will become much easier. The harder part for some may be avoiding fatty foods. They may be yummy, but it will be worth it in the end. Maybe you can even be in a future Sir-Mix-A-Lot comeback video. Getting the perfect butt may be a bit easier to obtain though.