Who wouldn't want a toned B-side? Firming this part of the body is pretty easy. Basically, the glutes are simply muscles, so you can perform targeted workouts to strengthen them. A few key exercises are enough to tone them up quickly, but remember that it is equally important to follow a healthy diet. Try these steps and you will be on your way to having a firm backside.
Steps
Part 1 of 3: Doing the Right Exercises
Step 1. Test the bridge
The bridge exercise, sometimes called the pelvis lift, is one of the most effective and targeted exercises for the glutes. If you do this consistently, you should tone them up in no time. Are you a beginner? Do at least 15 repetitions twice a day. Increase them when you are more trained.
- How to do the classic version of this exercise? Lie on your back with your knees bent. Keep your feet firmly on the floor. Now, push your hips up and squeeze your glutes. Then, lower your pelvis again. Do all the repetitions planned for your training program.
- Lie on your back with your left knee bent while keeping your right leg straight. At this point, lift your right leg up to line it up with your left thigh. Push your pelvis up, keeping your right leg elevated. Then, lower your pelvis and leg again. Switch legs and repeat the same exercise on the other side.
- For a more advanced version, extend one leg into the air each time you lift your pelvis. Lift your pelvis first, then your leg. Hold the position for 10 seconds. Next, bring your leg back to the starting position before lowering your pelvis.
Step 2. Use dumbbells
B-side toning exercises that involve the use of dumbbells allow you to quickly see results. Remember, the glutes are muscles, so it's important to do at least some anaerobic training. You can buy them or use the dumbbells you find at the gym.
- Bend your knees and grab the dumbbells off the ground. You should hold them with a high grip, keeping your palms facing the dumbbells.
- Stand up holding the dumbbells, then lower them back down by bending your knees. Repeat. It's a simple exercise that basically causes you to bend your knees while holding weights - it's useful for seeing results faster.
- You can also do another dumbbell exercise to tone your glutes. Grab a pair of lightweight dumbbells. Stand on one foot and lift the other leg up behind you, bending the knee. Lean forward and lower your body as far as possible. Return to the starting position and repeat with the other leg.
Step 3. Try squats
They are some of the simplest exercises to tone the glutes and do not require any equipment. They are also the most common to immediately firm up the B side.
- To do a squat, spread your feet hip-width apart and bend over to create a 90 degree angle with your legs. Then, get up. The secret to doing it right? Make sure you press on your heels as you stand up, not on your toes. The feet must be kept firmly on the floor. Again, do 2 sets of 15 reps if you are a beginner, but you can increase them once you are more trained.
- A variation of the squat is to spring while the knees are bent. To do this exercise, spread your feet hip-width apart. Lower yourself into a 90 ° angle with your legs. When in this position, spring slightly.
- Back kick squats are even more effective. How to do this exercise? After performing a squat, stretch one leg back while extending your arms forward. Then, repeat the squat and switch legs. You will find yourself in a squat position with one leg behind you and your arms extended forward.
- Do a jump squat. After doing a squat, raise your arms over your head and jump as high as possible.
Step 4. Do lunges and plie
Just like squats, lunges and plie are other exercises aimed at the glutes. They are easy to learn and allow you to get results quickly.
- To do a lunge, spread your feet shoulder-width apart. The feet should be pointed forward. Take a long step forward, avoiding the knee going past the toes. Push your heels to keep good balance. Then, stand up and recover your starting position. Repeat with the other leg.
- You can also try the plié: it is not a movement reserved exclusively for dancers! It is also an ideal exercise for toning the glutes. Spread your feet slightly wider than your shoulders and point them outward. Keeping your back straight and arms extended in front of you, lower yourself into a squat position, then use your glutes to stand up and recover from the starting position. Repeat the movement for 1-2 minutes.
Step 5. Try yoga and the pilates.
The positions of these disciplines will relax you and improve your flexibility, but many are also useful for toning the buttocks. By integrating them into your daily habits, the B-side will firm up quickly.
- Try the Downward Dog Pose and the 3-legged Dog Pose. Place both hands and both feet on the floor; arch your back upward as much as possible. For the 3-legged dog position, raise your right leg as much as possible while keeping your left foot and both hands firmly on the floor. Next, switch legs.
- Hold each position for 5 breaths. These types of exercises help build tapered, lean muscles that are ideal for women who want to tone up but avoid getting bigger.
- The warrior stance also tones the buttocks. To do this, extend both hands over your head and look towards the ceiling. Step forward with your right foot and lunge, keeping your left leg straight behind you, with both feet firmly on the floor. Then, switch legs.
Step 6. Add weights to your exercises
When you train to tone your glutes, for example doing squats or lunges, you can add weights of 2-5 kg: you will see that you will make the workout even more effective and the results will not be long in coming.
- Don't move the weights quickly. If you hold one position for at least 30 seconds, you will make the movement more effective.
- Experts recommend choosing the heaviest weights you can lift, although this often leads to fewer repetitions of an exercise. It is a tactic that allows you to see good results faster.
Step 7. Do circuit training 3 times a week
This type of training is ideal for the B side. In fact, many of its exercises are specific to the glutes and tone them from different angles. You will perform various types of exercises, then the muscles will be fully trained.
- The secret to having a nice butt is to build muscle mass. You won't be able to have a toned B-side with excess fat. Circuit training usually includes anaerobic exercise.
- Circuit training also includes aerobic exercises. This balance is perfect. If you only perform toning exercises (such as squats and lunges), you are unlikely to reduce fat. To tone your glutes, you need to get rid of excess fat: this means you need to add a cardiovascular workout. You can do this by running, walking and cycling.
- Most circuit training has at least 3 separate circuits. Each of them usually involves 3-5 exercises with 10-15 repetitions each. Rest between one circuit and the next, then move on to the next.
- To combat cellulite, experts suggest doing 2 lower body exercises for each upper body exercise.
Part 2 of 3: Proper Nutrition
Step 1. Stop eating junk food altogether
You will hardly be able to tone your buttocks with physical activity alone. If you have a bad diet, exercise will not be enough to counteract the effects of food, so get rid of what is bad for you.
- The junk food problem? It contains a lot of fat and calories, but also a lot of sodium. The latter causes water retention, so the B-side will look bigger and the cellulite will get worse.
- The sodium in junk food will also make you feel tired, so it will be harder to find the energy to play sports. In short, consuming it involves more than one disadvantage.
Step 2. Avoid simple carbohydrates
If you don't burn them right away, your body turns them into fat and stores them. Therefore, stay away from simple carbohydrates as much as possible: they only have 1 or 2 sugar molecules, so the body digests them very quickly.
- Simple carbohydrates include foods containing molasses, corn syrup, and honey. Candies, soft drinks, jams and fruit juices are just a few examples.
- Avoid white foods. Orient yourself by following this good general rule. White bread and refined sugar should be eliminated because they do not have good nutritional value. The fats will end up straight on the buttocks (but also on the abdomen and hips). This also means that you should avoid refined pasta.
- Prefer complex carbohydrates, such as fresh vegetables, oats, and brown rice. They will still allow you to absorb some carbohydrates, but the amount will be less and they will not cause fat to accumulate on the lower back. Complex carbohydrates require longer digestion.
Step 3. Eat a balanced and healthy diet
This means you shouldn't starve (remember your glutes are muscle, so they need calories and protein). Instead, you should try to eat natural foods (not canned or canned ones) and balance them.
- Try eating lean meats like fish and chicken. You can also add tuna and egg whites. They are good sources of protein.
- Don't fall into the trap of smoothies and protein bars. The ingredients list might shock you. Instead, get most of your calories from fresh foods you find at the grocery store or grocery store. Also avoid diet foods filled with artificial sweeteners.
- Vegetables, nuts, fresh fruit, and whole grains are fine. Shop daily, so you can focus on buying fresh and perishable foods.
- Limit the amount of dairy products. Do not drink sugary fruit juices or carbonated drinks. Read food labels. If you knew how many added sugars are found in bread, salad dressings, ready-made sauces and fruit juices, you'd take home a nice surprise!
Step 4. Drink lots of water
Maintaining optimal hydration throughout the day will make your B-side (and your skin) look more beautiful.
- For example, if you have cellulite, it will be less noticeable by consuming enough water. You should drink it regularly throughout the day.
- This means that caffeine and alcohol are not good, as they cause dehydration. Eliminate the glass of wine you indulge in every night and the cups of coffee you drink in the morning for a more beautiful side.
Part 3 of 3: Tone Your Glutes By Making Daily Changes
Step 1. Tone your glutes throughout the day
If you don't have a lot of time to train, you can still firm up the B side. Be active throughout the day. A sedentary lifestyle is extremely harmful to health, and it also forces the body to store extra fat.
- If you do sedentary work, be sure to get up and walk during breaks or at lunchtime.
- Tone your buttocks as you walk by consciously contracting them. To do this, keep your heels on the ground as long as possible. As you lift them, shift your weight onto your toes and lean over them. Contract your glutes throughout the day. Do it consciously.
- Try replacing the office chair with a yoga ball. This way you can tone your buttocks even when you are sitting in front of the desk, answering the phone or working on the computer. In addition to doing good for the B side, it will also firm up the central part of the body.
Step 2. Get up more often
If you sit all day, your buttocks can atrophy. Even the smallest movements matter. On the other hand, if you spend all day in the office and then collapse on the sofa in front of the television, your backside will suffer a lot.
- Get rid of the chair you use in the office. Ask your employer to replace it with a dynamic seat. Alternatively, you can get some exercise while working out by simply getting up more often.
- Go up the stairs, don't take the elevator. Park farther than usual, so you'll have to walk more. Bike to work. When performed every day, these little tricks can make a difference. The secret is to be constant. Walk uphill as often as possible.
Step 3. Track your progress
Don't ignore your weight and don't hide in loose clothing. You have to constantly measure the results achieved.
- Take photos once a week to track your progress. When you have a bad day, review the first photograph so you can remember why you want to change.
- Keep a food diary. Many experts believe that writing down what you eat every day will help you be honest about your diet.
- Weigh yourself most days. If you stop weighing yourself, you can give in to temptation and ignore cheats.
Advice
- Don't do one glute exercise every day. You need to mix workouts with a variety of exercises to firm muscles from different angles.
- Pause for 3 seconds between repetitions.
- Many gyms offer toning classes that target specific body parts, such as abs, legs, or arms. If you attend one, take advantage of these lessons.
Warnings
- When lifting weights or using other heavy sports equipment, be careful.
- Always wear the right shoes for running, walking or cycling.
