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.
According to a study from the University of North Carolina, almost half of all adults will develop knee osteoarthritis by age 85, and your odds increase if you are obese in middle age or had a past knee injury.
The good news is you don’t have to deal with creaky knees when you’re older if you take some precautions now.
Start by losing weight: The study shows obese people had a 64.5 percent risk of arthritis, compared to 44.1 percent for those who were simply overweight and 34.9 percent of those at normal weight. So, you slash your chances of developing arthritis by 50% just be being of normal weight.
When you sweat off your gut, don’t pound the pavement or you’ll weaken your knees even more—the study showed a 14 percent higher risk of arthritis after a past injury. If you enjoy running outside or on treadmills, then avoid runner’s knee by rotating your running with low impact sports like swimming and cycling.
Further protect your legs from injury with strengthening exercises, like squats, lunges and dead-lifts. These exercises build muscle around your joints and ligaments further protecting them from injury. Also, movements like squats and dead-lifts will help you develop muscle all over your body, as well as develop a six pack.
Don’t forget, yoga exercises also gives you great toned legs and butt!