If you are concerned about wearing a bikini because you think your B-side is not in good shape, there are some solutions you can consider to improve it. Of course, you can first of all exercise and tone your muscles. Another option is to lose weight in order to slim down the area. Finally, you can put some tips in place to improve the appearance of the buttocks without too much effort.
Steps
Method 1 of 3: Exercises for a Harder Side B
Step 1. Do side lunges to work your glutes
You can also add dumbbells to increase the intensity.
- While standing, spread your feet shoulder-width apart and place your hands on your hips. Placing your hands on your hips forces you to use your core muscles to keep yourself balanced. If you use dumbbells, fully extend your arms to your hips.
- Looking ahead of you, move your right foot approximately 60 cm to the right. Bend your right leg as you distribute your weight on your right foot, while your left leg should remain straight. Keep both feet facing forward and your hands on your hips.
- Push on your right heel to give yourself momentum and recover the starting position.
- Repeat the exercise on the left side; do 3 sets of 10 reps.
Step 2. Try basic squats
Squats work both the thighs and the buttocks. If you want to increase the intensity, you can add some weights.
- While standing, spread your feet shoulder-width apart and place your hands on your hips.
- Bend your knees without going past your toes and keep your thighs parallel to the floor. Bend as if you are going to sit in a chair. Keep your heels in contact with the floor and pull your buttocks out. Remember to keep your back straight. Leaning forward while squatting will put strain on your back.
- Retrieve the starting position; perform 20 repetitions.
Step 3. Plan to do pushups on a daily basis
Push-ups take up a large part of the body, including the buttocks. In addition, they exercise arms, chest and abs.
- Lie on the floor in a prone position, palms at shoulder height and rest on the floor. The elbows should be pointed in the air.
- Rest your toes on the floor so that your heels are pointing up.
- Push your body up by extending your arms and making sure you keep it straight. Repeat until you start to feel tired. Pause, then do more reps.
- In the early stages, to facilitate the repetitions, you can do push-ups by resting your knees on the floor instead of supporting yourself on your feet.
Step 4. Do ballet-inspired squats
This exercise also works your thighs and leg muscles, helping you tone them.
- Standing, spread your feet slightly beyond shoulder width, with the toes turned to the side. You can extend your arms in front of you or place your hands on your hips, the important thing is that the torso remains straight and vertical throughout the exercise.
- Bend your knees without going past your toes, and keep your buttocks in.
- Return to the starting position; do 10 repetitions.
Step 5. Tone your legs and arms with front lunges with arm extension
As an added bonus, this exercise helps you give your legs strength and balance.
- While standing, stretch your arms to your sides and spread your feet shoulder-width apart.
- Step forward with your right foot, then reach both arms forward to touch it (or get as close as possible).
- Return to the starting position and repeat the exercise on the left; do 10 reps per leg.
- If you want to tone your arms further with this exercise, you can add dumbbells and do bicep curls as you stand up. The bicep curl consists of lifting weights from the waist to the shoulders with the palms facing up, moving only the lower arm. As you bring your arms back to your feet, turn both palms down.
Step 6. Touch your toes
Touching your toes doesn't seem too difficult, but every time you get up, you use your lower back muscles and tone them. This exercise can also be performed more elaborately by doing a deadlift with the barbell.
- While standing, spread your feet shoulder-width apart.
- Bend forward with your hips until your back is parallel to the floor. The hands can be placed on the shins, or the fingers can be pointing towards the floor with the arms straight.
- Retrieve the starting position; do 10 repetitions.
Step 7. Take a chair to do an exercise that will tone each muscle in your legs and glutes at a time
This movement also helps improve balance.
- Look for a chair that has a seat about 50cm or 1m above the floor.
- Place your right leg on the chair and extend it fully, then turn your body so that it faces forward and the chair is at 90 degrees to the right.
- Bend your left knee, keeping your torso straight.
- Do 10 reps, then switch legs. Do 3 sets per leg.
Step 8. Incorporate more movement into your daily life
Dance in the kitchen while you prepare dinner. Play the hula-hoop with your child on a sunny afternoon. Being in motion more often than before helps you tone your body overall, including your glutes.
Method 2 of 3: The Right Nutrition to Lean Side B
Step 1. Lower your overall calorie intake
Usually, to lose weight, you have to burn more calories with regular physical activity and, at the same time, reduce them at the table.
- One way to eat less is to use smaller plates.
- Another way to check the amount of calories you consume, and consequently reduce them, is to keep a food diary. Just write down everything you eat in a day, including portion sizes, then calculate the calories using an online tool. You can also find mobile apps for the same purpose.
Step 2. Replace carbohydrates with vegetables
For lunch, instead of having fried potatoes, choose broccoli. When eating out, prefer salad as a side dish, and avoid fried dishes. For dinner, eat spinach instead of a bowl of rice. By making a few small adjustments, you will lower your calorie intake, but still eat enough to feel full. Plus, the additional fibers will allow you to feel fuller.
Before choosing a salad, remember that not all of them are healthy. Some have fatty ingredients or seasonings that add extra calories. Go for those that contain mostly vegetables and fruits, with low-fat toppings. If it's your main course, be sure to add some protein though
Step 3. Eat more protein
They take some time to digest, which means you feel full longer. Prepare a protein-rich breakfast, such as a couple of boiled eggs and fruit, to keep you full until lunchtime.
Step 4. Decrease your sugar intake
Sugars can build up quickly in terms of calories, especially if you assimilate them through a fruit juice or carbonated drink. Additionally, the American Heart Association recommends that women only ingest 6 teaspoons of added sugar per day. Fruit and vegetable sugars are fine, but try to cut out refined ones whenever you can.
- Always read product labels. There are foods, like breads, sauces, and condiments, that can have added sugar without you even realizing it. Don't forget that they may also be referred to by other names, such as "high fructose corn syrup", "molasses" and "sucrose".
- Use sugar substitute flavorings. For example, you could add cinnamon to coffee instead of sugar or an artificial sweetener.
Method 3 of 3: Enhancing a Bikini Bottom
Step 1. Eliminate unwanted hair
It's no secret that hair grows right where you don't want it. If you have unwanted hair that shows up on your bottom when you're wearing a bikini, try waxing or shaving the area.
You can also use a depilatory cream to remove unwanted hair, but first be sure to try it on a small area of your skin to see if it irritates it
Step 2. Exfoliate the skin
Use a gentle full body scrub in the shower to help remove dead skin cells. Eliminating them makes the skin softer to the touch and smoother-looking.
Step 3. Get a tan avoiding the harmful rays of the sun
Use a self-tanning lotion or cream to give your skin a sun-kissed look without actually exposing yourself to UVA and UVB rays or booking tanning bed appointments. Just use a mirror to apply the cream evenly on your body, making sure you have a light hand on problem areas such as knees, elbows and face. Remember to try on your swimsuit before using the product to make sure you cover all the skin you will see, including the area around side B.
- For a glamorous-looking tan, try self-tanning creams like Shiseido's Brilliant Bronze Tinted Self Tanning Gel or Clarins' Intense Bronze Self Tanning Tint. These products have received high marks from Total Beauty. Just remember that they are a little expensive.
- The best self-tanning creams currently available on the market do not contain substances that dye or stain. Instead, they are based on DHA, a substance that actually changes the color of the skin.
Step 4. Moisturize the skin
Use a moisturizing lotion when you get out of the shower or before bed to maintain healthy, smooth-looking skin.
Step 5. Choose the right bikini for your body shape
Not everyone looks good in the same type of bikini, so go for the one that fits your physique.
- If you are curvy around the hips and thighs, choose a high-waisted bikini, as other two-piece types may cut the figure and make it squat. Plus, this cut will make your legs look optically a few inches longer. Try a string bikini, since it can fit your curves.
- If the most problematic area of your body is your belly, opt for men's shorts that contain it. Not only will they streamline this part, but the swimsuit will highlight your bikini bottom, ready for summer.
- If you are more curvy in the butt and thigh area, try a bikini that has ruffles and a skirt. Skirt can help hide problem areas, while ruffles add length, which means you can adjust them higher or lower to suit your needs.
- If you have an athletic physique, try a string bikini. This two-piece type adds less volume to an already muscular body of its own.
- Avoid shiny materials. This type of fabric highlights each roll of the body, emphasizing problem areas. Instead, opt for plain-colored bikinis in cool colors.
Step 6. Consume less salt
Salt can make you bloat, so it feels like your body has more volume when you wear a bikini. When cooking, use herbs instead of salt, and read menus carefully to find low-sodium dishes. Also, always check the labels, as many products have salt added.
Step 7. Stand straight
Proper posture will help the entire body look better as problem areas are lifted and skin appears firmer.
Step 8. Remember that no one is perfect
You may not have that perfect bikini bottom you want, but that shouldn't stop you from splashing in the waves or splashing in the pool with your friends.
Advice
- Keeping your back straight while exercising helps improve your posture, so you will also look better in a bikini.
- Test yourself with weights. You can modify the exercises that require you to place your hands on your hips by extending your arms to the sides and grabbing 1 kg weights in each hand, and then go up to 2-3 kg.
Warnings
- If you are recovering from an injury, do not engage in strenuous physical activity.
- Warm up with basic stretching movements before performing the exercises to help prevent muscle strains.
- Keeping your torso straight for exercises like side lunges, basic squats, ballet-inspired squats, and leg extensions is important to avoid causing strain in your back.
