A skinnier butt is attainable, no matter what size your backside might currently be. Getting your legs and butt into shape means you can flaunt your summer wardrobe, show off your new pair of shorts, or stun in your skinny jeans. The butt is made up of the glutes (muscles) and adipose tissue (fat). Exercises to make the butt smaller include fat-burning aerobic activity and toning exercises for your glutes.
The muscles mainly responsible for the shape of the legs are quadriceps, hamstrings, and the glutes. Especially important are the glutes, the muscles of the butt. This is an essential combination to reach your goal of getting a skinnier butt. The healthy diet will help you cut calories and slim down all over, while the cardio and strength training will burn calories and tone your muscles.
How To Get Slim Buttocks: Useful Tips
- Squats: The king of all quad exercises, stand with feet shoulder width apart. Squat with your hips back and weight over your heels until you butt touches your ankles. Stand up pushing your body weight into the ground through your feet.
- Do some aerobics Get some aerobic exercise: Burning calories is the best way to lose fat, so walk at least 30 minutes every day and also incorporate moderate to intense aerobic activity like running, biking, skiing, or hiking three to six days a week for at least 20 minutes.
- Run stairs: Find a set of stairs that are not too steep and that are 30 or more steps high. Start off by running up one flight of stairs, then walk down one. Next, run up two flights and walk down one. Finally, run up three flights and walk down one, completing the circuit. Complete the whole circuit as many times as possible in 20 minutes.
- Dumbbell Lunges: Holding dumbbells at your sides. Bring one leg forward; making sure that your bent knee does not go past your toes. Progress downwards in a controlled manner until your back knee is close to the ground. Push on your front leg while squeezing your buttocks to help you move back into the starting position. Move on to the next rep without pausing. Perform all reps with one leg before switching to other leg.
- Forward lunges: Either stationary or walking ask your quads to do some work to absorb your body weight before pushing back up standing position. Simply step forward and drop into a lunge while keeping your upper body vertical. A great variation to classic squats.
- Play with a ball Lie on your back on the floor and place your feet on an inflatable stability ball about 3 inches apart, toes pointed forward. With the help of your heels, lift and lower your butt to the floor as many times as you can.
- Do donkey kicks: Get on your hands and knees with your back straight, arms shoulder width apart, and your legs hip width apart. With your leg still bent at 90 degrees, lift one leg, pushing your heel to the ceiling until your thigh is almost parallel to the floor. Hold for 3 seconds, squeezing your leg and butt muscles. Lower your leg until the knee is back on the floor. Do 2-3 sets of 20 reps with each leg.
- Do toe jacks: Stand with your legs together and your hands by your side. Jump your legs out and raise your arms, just like a typical jumping jack. When you jump back in, bend down and touch your toes, engaging your leg muscles. Do reps for 30 to 50 seconds.
The first step is done now with your positive action you will bring positive results. Take control of your changes be flexible and become the you you have always wanted to be.