In recent years, the bigger and more curvy B-sides have begun to have overwhelming success in the world of women's aesthetics. Celebrities like Kim Kardashian, Jennifer Lopez and Beyoncé are often called the pioneers of this trend. The potential for curvy buttocks is highly dependent on genetics, but it is possible to enlarge, accentuate, and firm them with exercise, nutrition, and dress up tactics.
Steps
Part 1 of 3: Exercises to Have a Nice Side B
Step 1. Focus on your glutes
A good combination of cardiovascular and weight training will help you tone and shape your body, but to have a curvy backside you need to focus on the gluteus maximus: being the most superficial and most developed muscle in the area, it has the responsibility of determining shape. general of the butt.
The glutes are involved in any movement that pushes the body upwards. It is possible to make them shapely and marble with the help of exercises aimed at promoting the development of muscle mass
Step 2. Use the weights
Lifting weights 2-3 times a week serves to promote the development of muscles in general, not just the buttocks. For these exercises, use as much weight as you can lift while maintaining good posture for 5 sets of 5 reps each.
- To make sure you are using the right weight, the last rep of each set should be very slow and difficult to complete.
- According to some fitness experts, the classic advice of doing 8-12 reps is now out of date. It is considered more effective to perform fewer repetitions (no more than 5) with heavier weight.
Step 3. Learn to do squats, especially barbell squats
These are the exercises that are most frequently recommended to get a big and curvy backside. Either way, before you add weights to your workout, you need to master the technique to perfection.
- Starting position: standing, straighten your back, pull your chest out and keep your head up, with your chin parallel to the ground. Feet should be hip-width apart, with toes pointing slightly out.
- Do the squat: Make sure you maintain the same posture (back straight, chest out and head up) as you bend your knees and slowly squat towards the floor. Pushing your knees out and focusing your weight on your heels can help keep you from hunching over.
- As you squat, make sure your knees don't go past your toes. Imagine that your toes are crossed by a line and don't let your knees go further, otherwise you risk getting hurt.
- Generally stops when the legs form a 90 ° angle, with the thighs parallel to the floor. However, you can (and possibly should) squat down more.
- Once you are as crouched as possible, get up to recover your starting position. Rise up by helping yourself with your heels and exhaling.
Step 4. Do squats with the barbell
Using both arms, place a barbell on your shoulders, just below the nape of your neck. Keeping the bar in this position, squat as much as possible without letting your knees go beyond your toes. As you stand up, contract your glutes to make the exercise more effective.
For safety reasons it may be helpful to use a barbell rack. If you're not sure if your gym has one, ask an instructor for help. He'll probably be happy to tell you how to use it too, so don't be shy
Step 5. If you have back or shoulder problems, do adequate squats or alternative exercises
Barbell squats can be replaced by a dumbbell variant or exercises with a 45 ° leg press.
- Dumbbell variant: After grabbing a dumbbell in each hand, perform a squat. Keep your arms extended at your sides as you squat - you don't have to do any movement with the dumbbells. Make sure you keep your abs, glutes, and back tight, just like you should with any type of squat.
- 45 ° Leg Press: Lie on the seat of the press and place your heels on the top outer corners of the platform, with the toes turned out at a 45 ° angle. This exercise will help you focus your work on your glutes, not your quadriceps (front of your thighs).
Step 6. Do dumbbell lunges
According to fitness experts, the squat and lunge are the most effective exercises for building good muscle mass in the buttock region. You can do the weightless lunges, but adding it will definitely give you more results. Here's how to do a perfect lunge:
- Standing, straighten your back, push your chest out and keep your chin parallel to the floor. Feet should be hip-width apart, with toes pointing forward.
- With your right foot, step forward about 60 cm and squat down until your legs have formed a 90 ° angle. The front shin should be straight, while the back knee should hang a few inches off the floor.
- Use your left leg to stand up and bring your right leg back to the starting position.
- As in squats, remember that the front knee must not go past the toes as you bend the leg, otherwise you could get hurt.
- Like in squats, you can use dumbbells. Grab one in each hand considering an appropriate weight for your fitness and keep your arms straight at your sides as you lunge. You should feel tired after 5 repetitions.
Step 7. Do plyometric exercises, such as jump squats, jump lunges, and box jumps
Not only will they help you build muscle mass - they will also boost your metabolism and allow you to burn calories. The secret is to make explosive movements. For example, here's how to do a jump squat.
- Get into starting position to do a squat (feet hip-width apart, back straight, head and chest up) and cross your arms across your chest.
- As you inhale, do a classic squat: squat until your thighs are parallel to the floor, or lower.
- Pushing mostly on the toes to get your weight up, immediately jump as high as possible. Exhale as you do this.
- As soon as you put your feet back on the floor, repeat the squat and jump again. The amount of repetitions to do varies according to your physical preparation. In general, you should do a number of jump squats that make it almost impossible to perform the final repetition.
Step 8. Engage your glutes when you can
Whenever you do a certain activity, think about how you can exercise them. For example, if you run on the treadmill, set a higher incline to work better with your ankles, legs and, most importantly, your glutes.
You can also practice them when sitting at your desk or in a row, but someone may notice and smile. Wherever you are, alternately contract and relax your left and right buttocks
Step 9. Vary your workouts regularly
By alternating daily exercises it is possible to train consistently without stressing the muscles. For example, you can exercise your arms every 2-3 days and alternate the remaining ones between legs and mid-body.
You can also consider low-impact workouts like yoga, pilates, or swimming on rest days
Part 2 of 3: Taking Care of Yourself
Step 1. Prepare to take some time
Getting a curvy backside and a slim waistline takes some effort. Try to eat healthy and exercise at least a little every day.
B-side queens, such as Kim Kardashian, J. Lo and Beyoncé, claim to train at least one hour a day. All of their workouts consist of a cardiovascular part and a weight-bearing part
Step 2. Always schedule a warm-up and a cool-down session
They are essential every time you train. The warm-up and cool-down itself will depend on the specific exercises you will be doing.
- Before a cardiovascular workout, you should do some slow, gentle aerobics, such as walking or running slowly. The cool-down can include slow jogging or walking, ending with stretching.
- Before a weight workout, do some cardiovascular exercises to warm up all the muscles, especially the ones you will focus on during the specific workout. To cool down, you can go for a slow jog or walk, ending with stretching.
Step 3. Give your muscles time to recover between workouts
They need rest to repair and develop. Taking a day off doesn't mean staying still - you should schedule targeted workouts throughout the week so you don't exercise the same muscles on a daily basis, which can cause stress and injury.
- It is important to listen to your body. If you are sore, exhausted, or bored, your body may be telling you to take a break.
- How often you rest your muscles depends on your fitness. If you are a beginner, you will probably feel the need to rest often at first. Once you are strengthened, you will need it less.
Step 4. Eat healthy
According to many studies, physical activity alone is not enough to lose weight. If you want a flat stomach and curvy buttocks, you need to eat a healthy diet and drink plenty of water.
Prefer lean proteins (chicken, fish, legumes), healthy fats (almonds, olive oil, avocado), fresh fruits and vegetables, whole and unprocessed foods
Step 5. Make sure you are full of protein
Protein is basically the building blocks of muscles: to build muscle mass, you need to consume enough.
Here are some good sources of protein: lean meats (chicken, fish), nuts (almonds, walnuts), and protein shakes (hemp and rice based protein powders can increase your protein intake without the bloating sometimes caused by eating. milk and derivatives)
Step 6. Try not to lose too much weight
By playing sports and eating healthy, you will likely lose weight. It is certainly good, but avoid getting too thin. A curvy butt represents the exact opposite of the classic B-side of a slim supermodel.
- Forget all your worries about fat and cellulite - lovers of curvy B-sides give more importance to size, shape and the way to move. If you have a little extra flab, they won't mind.
- For example, Kim Kardashian loves her curves and has no problem admitting that she has cellulite.
Part 3 of 3: Valuing yourself with clothing
Step 1. Wear jeans that emphasize side B
Presenting it properly is an integral part of its appeal. Investing in a perfect pair of jeans for your body is essential to enhance your buttocks.
- Look for Brazilian-style jeans, a very low-rise model with a short zipper (must measure a few centimeters).
- If you have a slim waist, high-waisted jeans will accentuate the proportional relationship between waist and hips, so they will allow you to stand out on side B.
- Jeans with small back pockets and / or details in the B-side area will help make it look bigger.
Step 2. Wear tight but stretchy pants
Always choose models made with elastane. The more elastic they are, the better.
This is particularly important when choosing a pair of jeans: they must wrap around the curves without over-tightening or shrinking the buttocks
Step 3. You can try to make your own tailored dresses and skirts
If you have a curvy butt it can be difficult to find clothes that fit you perfectly, especially if you have a slim waist. Going to a tailor's shop will guarantee you a perfect fit.
All of Kim Kardashian's dresses are tailor-made so that they adhere perfectly to her buttocks
Step 4. Move right
The appeal of a curvy butt lies not only in its appearance, but also in its movements. With all the exercises you will soon be doing, you will begin to move more confidently and seductively.
- Learn to walk like a diva.
- Sign up for a hip-hop or belly dance class - they can teach you how to move the B-side with pride and also help you stay fit.
Advice
- If at some point you get tired of squats, lunges, and plyometric variations, there are many other exercises you can do to enlarge your glutes, such as bridge or back lifts.
- Remember one thing: even if someone initially feels attracted to you for your backside, it will be your personality that makes them fall in love. If you don't have a big butt it's not the end of the world.
- If you have a nice butt, be proud and value it.
Warnings
- This new trend has prompted some women to undergo a gluteoplasty. If you are thinking about it, turn to an experienced surgeon who can guarantee you solid experience and references. A failed surgery can disfigure you and cause you pain. Also, when the fashion is over, you risk changing your mind and finding yourself with a physical characteristic that you don't really like.
- Always listen to your body while exercising. There is a big difference between fatigue and pain. If your knees, legs, or other parts of your body hurt during a workout, stop immediately.
- If you are concerned about your health, be sure to consult a doctor before embarking on a physical training program (you may want to do this even if you think you are fine).
