Ladies, would you agree that there’s nothing better than slipping on your favorite pair of jeans and looking great in them? Women love to show off their legs (and curves) in shorts and on the beach in their swimsuits. Exercises for a flat butt, a good cardio routine and a healthy diet are the keys to your success.
A varied and challenging cardio routine will help you reduce body fat in your lower body. Try kickboxing, step aerobics, walking on a steep incline, using an elliptical machine, spinning or running in soft beach sand for at least 45 minutes – for beginners reduce the time to 20 mins and walk rather than run in the beach sand. You can gradually increase your time, intensity and activity as your fitness increases.
High intensity interval training (HIIT) will really shape up your lower half, since your body has to keep guessing and adjusting to your activity level. An example would be to sprint hard for 45 seconds or so and then jog for a few minutes (moderate speed) to recover. Repeat this another nine times and trust me, you’ll feel your lower body muscles burning! This can be applied to most forms of cardio exercise. For example for beginners – a moderate walk for 3 minutes then increase to a fast paced walk for 45 seconds. Repeat another 4 times.
We can always control what we eat, and by doing so, we not only enable our bodies to function properly, we are taking steps toward our fitness goals. A clean diet consisting of around 50% protein, 30% complex carbohydrates and really no more than 20% unsaturated fats, will help you lose body fat and prevent energy lows. Processed foods that are high in fat should be avoided for the best results. Shoot for around 1600-1800 calories each day so you’ll have enough nutrients and protein to build great muscles.
Great glutes (butt) are achieved through cardio, diet and weight training. Your hamstrings and glutes usually work together during exercise, so training them at the same time achieves better results. During each contraction, it’s important to squeeze as hard as you can at the top end. There are specific exercises for a flat butt that will not only sculpt and shape your lower body, but also lift and increase the butt area. Incorporate the following exercises into your fitness routine and you’ll see results!
- Walking lunges
- Glute kickbacks
- Leg lift
- Squats – weighted and without weight (a Jennifer Lopez favorite)
- Butt blaster machine
- Butt lift
- One-legged cable kickback
- Flutter kicks