Burn it Off!
Extra body fat that is, using large muscle, rhythmic in nature activities like walking moderately (2.5-3.0 mph), bicycling, elliptical machines, jogging, or swimming. Add more butt-burning affect by choosing activities like stairclimbing, sprinting, or hill climbing (during your walk, run, or bicycling) all of which target your backside more specifically than your standard cardio activities. Aim for 3-5 cardio sessions per week, but make 2-3 of them cardio tush workouts by incorporating 1 min. intervals of your favorite butt-burning move within your regular cardio routine.
Build it Up!
Buns, butt, tush, whatever you like to call them, like every other muscle group in the body, need to be conditioned on a regular basis to maintain their strength and uplifting appearance. Strength exercises that target the backside’s musculature, the hip, and lower back should be included into a weekly exercise regime. Movements such as squats, lunges, and especially deadlifts are proven conditioning moves that will help show off that backside and all your hard work. Select at least 2-3 conditioning exercises and perform them 2-3 times per week on non-consecutive days. Choose a weight that fatigues you within 10-12 reps, and repeat for 2-3 sets, but rest 45-seconds between sets. (See our sample butt-blast workout)
Keep it Under Control!
Watch your portion sizes, fat intake, and ingestion of unnecessary, low nutrition foods such as soda, chips, candy, baked goods, and alcohol. Extra body fat is most often the result of too much food, and not enough activity. Those empty calories and high fat foods are main contributors to the extra inches that develop around your hips, thighs and buttocks. By making the extra effort to control what goes into the body you will enhance the effects of fat weight loss and see even greater results in your backside.