Have a round round butt - tips

Video: GET A ROUND BUTT in 14 Days | Home Workout 500 Rep Challenge

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Shift your weight toward the pivot leg for balance.
Lower your legs back to basic squat.
Repeat 15 times on each leg.

Foot lifting exercises. Leg lifts are great returns after every ballet squat. Stand in front of a tall table or counter, or a sturdy chair. Lean forward slightly as you lift your right leg off the ground.

Bend your left knee slightly, squeeze your abdominal muscles in, and adjust your hips to the ground to prepare for the exercise.
Raise your right leg as high as you can, with your hips still level with the ground.
Raise your right leg a little higher, then slowly lower it. Repeat 30 times and then switch legs.
Use a table or chair to lean on as you lean forward.

Basic leg sagging exercises. Lack exercises strengthen the front and rear leg muscles, as well as the buttocks and hips. Stretch your legs hip-width apart. Step one foot forward, about 60-90 cm, with both knees together. Lower one knee to the floor and the other knee is perpendicular to the ankle.

Hold the position for 2 seconds or do 2 small beats, slowly get up and return to the old position.
Repeat the exercise for 30 seconds, rest, then switch to the other leg.

Do a squat to the side. The unilateral squat (also known as sagging) helps to tone the inner and outer thighs. Stand with feet hip-width apart. Step one leg to the right and then bend down on the knee, left leg straight.

Hold your posture as you slack to the lowest point, then get up gradually to return to the old position. Repeat for 30 seconds, rest and switch to the left leg.
When you bend your legs, the knee should still be in line with the ankle.

Bridge pose. Bridge exercises help tone and strengthen glutes. Lie on a yoga mat with your feet touching the floor, hip-width apart. Keep your head, neck, and shoulders below the floor and hips lifted off the ground.

Stretching the muscles requires exercise and keeping the body in a straight line from knee to chest.
Hold for 3 seconds, then lower your hips. Repeat this pose 10 times.

The secret: To increase exercise difficulty, lift your right leg off the ground 5 times, Keep your leg straight, then switch to lifting your left leg 5 times.

Method 2 of 4: Do cardio to shape your buttocks

Jog or walk on an inclined treadmill. To strengthen your glutes, you can do some cardio exercises. If you want to maximize your benefits, do cardio exercises for your lower body. Run or walk on a treadmill for the dual benefit of your body.
- Install the machine running at 5-7% incline.
Start by doing 30 minute cardio sets, 3-5 days a week. Slowly then extend the cardio set.
Climbing stairs. Another way to improve your butt with cardio is to run or climb stairs. The best place to practice is the stadium stairs or gym, but other places like a library or an apartment are fine. This way you can rest on your way down and boost your body by going up.
- Climbing stairs is a form of rapid-fire exercise that helps burn fat quickly.
- If you don't have space on the stairs outside, you can do the volatility exercise on the stair treadmill. Be careful not to rest your gravity on the handle of the machine.
Go mountain climbing. Hiking on steep hills or mountain trails is also a great way to train glutes and is a good cardio exercise. Find trails in your area. Get the most out of your exercise by wearing a backpack that weighs at least 4.5 kg.
- If there are no mountains and hills to climb, you can work out with a treadmill in the gym, set the climbing mode.

Method 3 of 4: Healthy diet

Get plenty of lean protein. Lean protein is an important ingredient for you to build lean muscle, without excess fat for your buttocks. It also helps you burn calories more efficiently. Get plenty of lean protein from fish, chicken, lean red meat, dairy products, and eggs.
- The amount of protein to absorb depends on your body weight, the volume of exercise and a number of other eating habits. Talk to your doctor or dietitian about your ideal protein intake.
- Most people should aim to eat about 15-25 grams of lean protein at each meal.
- Green leafy vegetables like kale, spinach, and broccoli are also excellent sources of plant protein.
Drink enough water. Being hydrated, visceral function will be improved and fat burning more efficient. Drink a glass of water each morning to wake up to boost your metabolism. The amount of water to take depends on the individual's metabolic capacity and the amount of exercise, but these guidelines work for most people:
- If you are a man, drink about 13 cups (3 liters) of water a day.
- If you are female, drink 9 cups (2 liters) of water a day.
Follow a healthy carbohydrate diet. If you want to build fat-free muscle, don't try to completely cut the carbohydrates out of your diet. Healthy carbohydrates provide energy for the body to stay fit and move well. Get carbohydrates from sources like whole grains, brown rice, sweet potatoes, and legumes.
- Still have the difference between healthy and unhealthy carbohydrates. Not all foods with carbohydrates are good.
The secret: Many carbohydrate-rich foods are high in calories, but low sugar is fine.
No snacks. In order to keep your muscles from getting saggy and toned, cut out on sugary, fatty fast foods. Avoid sweets and soft drinks, processed foods, salty snacks and fatty fast foods like sandwiches or pizza.

Method 4 of 4: Dress in such a way that your butt looks full and rounded

Wear jeans with prominent pockets. Jeans with back pockets draw attention to your butt. Look for pants with an air pocket on the back to give your butt a round, rounded feel.
- You can choose pants with embroidered bags or something decorative.
Wear tight jeans. Tight-fitting jeans are the best choice for a beautiful butt, man or woman. Baggy pants will fill your butt off! Bury them all in the bottom of the cupboard and find a better hug.
The secret: Unless you're in the gym, avoid wearing loose pants or leggings.
Wear high-waisted pants and skirts. Skirt, pants, and waist-length dresses will help emphasize the curves of your buttocks. Choose jeans, high-rise pencil skirts, or dress at your smallest waist.
- If you can't find something to match, try the nostalgic style, which is full of items with high backs.
Belts to bees. If you are wearing a loose jacket or dress, tighten your waist with a belt or scarf. The smaller the middle body, the bigger the butt feels.
- Or you can tie the blouse around your waist, of course if it matches your overall outfit.
Wear high heels. A heel spike can help lift and propel your buttocks, making it appear more rounded. A pointed heel is the most effective. However, remember to wear high heels too much is also harmful to the legs and back. Choose shoes that are comfortable to wear and wear only 1-2 hours a day.
- Bring a more comfortable pair of shoes to change when it's not necessary to wear high heels. Slippers or doll shoes are those to carry in a basket.
Use a butt pad. If you want your butt to look plump but don't have the time to exercise, then silicone padding can help. Insert the silicone pad and you get a round butt in no time.
- Silicone pads are available for both men and women. If you are a man and want your butt to look rounder, buy shorts or triangular pants.
Wear butt-lifter underwear if you don't want to use padding. Look for butt lifts or straps designed to lift and shape your butt. Some have a hole-punching design to shape the butt individually, while others are designed to lift and support the entire lower section.
The secret: You can also look for butt-shaped and flattening ones to make your waist look slimmer. This type is called "shaping underwear".

Advice

Adjust butt exercises to suit your level.
Squeeze after each lower body exercise. Practicing poses such as # 4 squeeze, pigeon or toe touch are great for relieving pain after each workout.