How to get a shapely butt? That’s a question many women ask. But its valid for men too. Besides vanity, its great for your health. So, besides telling you how to get a shapely butt, we’ll tell you why you should. We’re not talking size zero now…
A great backside is about having shapely gluteal muscles, and having a good waist to hip ratio. The good news is that its not all genetic. The right waist to hip ratio not only make you look great in a pair of jeans (we all love those) but also helps you reduce your chances of many diseases. Studies have shown that a waist to hip ratio (WHR) is a strong determinant of your heart health. The better your WHR, the lower your risk of cardiovascular disease. Besides lowering your risk of cardiac disease an ideal WHR is also considered an indicator of fertility, in both men and women.
What a good waist to hip (WHR) ratio?
To calculate your waist to hip ratio, measure your waist and your hips, and divide the waist measurement by the hips. The ideal WHR for women is 0.7 and that for men is 0.85-0.9.
Don’t measure up? Don’t worry! To get a great butt like a model, you need to do 2 things- manage your diet and do the right exercises. Both should help to give butt a nice athletic shape.
As Indians, we are prone to belly fat, so to improve your WHR lets reduce your tummy first. Don’t waste your time on crunches. Go for a run- it’ll help you burn calories, reduce belly fat and build some leg muscles, which includes the glutes- the butt muscle . Just reducing your waist, will help you improve your health and WHR.
If you’re skinny, then you need to build those glutes. Start with doing squats and lunges. Below, we’ve got a video of how to do a squat. If this is too easy for you, then do a weighted squat. Hold dumbbells on your side and perform the same movement. A lunge is basically like a giant step. Take a large step forward with the left leg and step into it till your left thigh is parallel to the floor and your right knee is right above the ground. Return to the standing position and repeat with the other leg. Similar to the squat, if its too easy, hold dumbbells in your hands, while performing the lunge.
Both these muscle work the leg muscles, along with the gluteal muscles (butt muscles). Perform 3-4 sets of each exercise, with 10-15 repetitions in each set. Do this 2-3 times a week, and you should be on your way to a great butt!
Along with these exercises and running, stair climbing build great leg muscles and burns fat! So, build that shapely bum and look good in pretty much anything you wear, or nothing
Last but not the least, the right posture adds a lot to a make your body shapely. Slouching puts pressure on your lower back. Do these lower back exercises to improve posture.
Believe it or not, yoga might help not just burn calories and lose weight, but also improve your moods! You can know what yoga poses to do, how to perform the yoga exercises and how you can use them not just to improve your mood, but to burn calories, gain muscle and lose weight!
Feeling Bored: Do the downward dog. Do a classic downward dog or a half-handstand. Place your hands on the floor about shoulder-width apart, and move your feet towards a wall. Walk your right leg up the wall, followed by the left. Keep your back aligned, legs parallel to the floor, so your body looks like an inverted L.
Feeling Blue: Do the camel pose in yoga. Kneel with your feet slightly apart (for balance) with toes pointing back. Drop your lower back down. Place your hands on your lower back and squeeze your elbows together. Lift your chest up and lean backwards, moving your hands to your heels.
Frazzled Mood: Do this squat-Keep your legs wider than shoulder width apart. Join your palms in prayer pose, turn your toes out 45 degrees and squat. Keep your feet rooted to the floor.
Feeling Insecure: Do the warrior- Keep your feet wide apart. Keeping your arms straight, extend them sidways. Make your right foot out 90 degrees. Bending your knee in the same direction, bend your torso 90 degrees to look over your right leg. Lunge into the position with your right knee bent at 90 degrees. As you lunge into this pose, move your straight arms pointing upwards. Look up as well. Switch legs, and repeat
Besides fixing your mood, Yoga is a great stress reliever and muscle tension reliever. If you love pumping iron in the gym, you can do some yoga poses on a rest day to help those muscles stretch and recover, get the blood flowing, and get your muscles to grow. This will also help keep you active on your rest day, and burn calories.
These yoga poses will also help you exercise your lower back, arms, legs and core muscles.
Note: The remedies discussed here are not meant to replace medical and professional care.
The most important tip to look instantly slimmer is to have the right posture. You’ve heard it before, but its true! It help you look slimmer and burn more calories.
We tend to slouch when we sit, stand, drive, etc. Ever wondered why? Its your lazy body’s way to support its weight. Slouching makes all your upper body weight get supported by your backbone, instead of your back and abdominal muscles.
To improve your posture, check out these exercises for lower back muscles. When you stand up straight, it elongates your torso so you instantly look slimmer. Your back bone is essential to almost all physical activity. It protects you spinal cord. So, protect it by taking away the pressure of supporting your upper body. Try this compete upper body exercise.
Also when you stand straight, you use your back and abdominal muscles to support your upper body weight. This strengthens your torso muscles (also known as your core), raises your metabolic rate and burns more calories. So, it has a double benefit. Not only do you look instantly slimmer, you also build muscle, and stoke your calorie burning mechanism.
Having a hard time keeping your back straight? In our next article, we’ll tell you simple exercises that you can do to help strengthen your lower back, for a better posture and smaller tummy
More tips to get lean and slim quick!