Women all over the world wish that they had a butt that’s perfectly shaped, toned and curvy. While many women opt for surgical procedures, it’s not a convenient option for a majority of the women.
Just because you don’t want to take the risk or can’t afford the cost of the surgeries doesn’t mean you have to get stuck with a saggy and flabby butt all your life.
There are a number of natural ways in which you can get rid of your saggy butt and give it a lift. Of course, these ways will not transform your butt instantly. You’ll need to work hard for it and be focused to achieve your goals, even if it means it’ll take you a lot of time, determination and dedication.
Exercises and a Healthy Diet
The first thing that you need to focus on is exercising, and the second thing that you need to do is watch what you eat. Doing both of these sound quite simple; however, it does require a lot of work. Either stopping exercises or your diet mid-way will not help. You need to ensure that both are being done together for best results.
Many women make the mistake of only exercising or only following a healthy diet. At the end of it, they realize that it hasn’t helped much. So, doing both together is extremely important.
Let’s take a look at a few exercises
While popular with men, weight training programs have also had effective results in women. You’ll need to ensure that you have a minimum of three to four training sessions in a week, and each session needs to last for a minimum of 45 minutes. This will ensure that your butt will go from flab to fab in a few months.
While squatting, use a barbell. If you’ve never used a barbell before, then you can start off with an empty bar first. Once you get used to doing squats with a barbell, you can start adding weights. For most women, one or two attempts are all it takes to practice on an empty barbell. When you choose weight, make sure you take appropriate ones that will let you complete at least three sets of eight to 10 reps.
This exercise will help in tightening and lifting your glutes. Glutes are the muscles that are round. They are the ones that give the butt its shape. Squats are often called King of Exercises, simply because it exercises your quadriceps, glutes, abductors, adductors and hamstrings. Additionally, it also makes use of your lower back and abdominal muscles in order to stabilize movement. So, basically, almost all your main muscles get exercised.
Lunges are very effective as it concentrates on one leg at a time and also needs a lot of balance throughout the exercise. Lunges are quite simple and involve you standing with feet apart. The distance between the feet needs to be at hip width. Then starting with either your left or right leg, you actually lunge forward and place your foot straight ahead of you as far as possible and lower yourself to the ground steadily.
In this exercise, you need to keep in mind that your thigh will be parallel to the ground, and your knee can’t go beyond your toes as you go down. Your entire foot needs to touch the ground and not only your toes or heel.
You can use barbell or dumbbells with lunges as well. The best lunges are stationary or walking lunges. They are the simplest, yet the most beneficial for lifting your saggy butt. Just like squats, you need to put weights that will let you do three sets of eight to 10 reps.
This exercise needs you to get hold of an eight to 10 pound object. It could be a dumbbell or a medicine ball. Now, hold the object with both hands and stand straight up with your feet apart at shoulder-width. Next, let the object hang naturally in front of your thighs in the middle. After this, squat down in such a way that your knees are as close to 90 degrees as possible. Next, keep your arms straight, brace your upper abs and press up slowly with the legs while you swing the object up until it is directly over your head. Now, the last part requires you to lower the object back towards the ground.
If you’ve never exercised before or are doing squats for the very first time, then this may be a little advanced for you. But, once you start doing squats, then you’ll most likely be able to do this exercise as well.
This exercise requires you to stand straight up and your feet need to be apart at shoulder-width. Interlock your fingers and place your hands behind your head, press your head in to your hands. Make sure your elbows are spread out. Now, squat down until your knees bend at a 90 degree angle and your thighs are parallel to the ground. Next, you need to press your heels on the ground and jump up as high you can, maintaining the same position of your hands behind your head. Land gently on the ground and bend your knees a bit to absorb the initial jolt. As you land on the ground, you need to go back into the squat position. Do three sets of eight to 10 reps.
In addition to doing the right exercises, you need to be eating right as well. For starters you need to have plenty of water. This is one of the most important components of any diet. To measure the ounces of water that you need to be drinking every day, all you need to do is weigh yourself and divide your weight by two. So, if you weigh about 140 pounds, you’ll need to drink at least 70 ounces of water daily.
Cut down on carbs. You can do this by reducing the proportion of sugar, white pasta, baked goods, potatoes, and white bread for instance. But, remember not to completely do away with carbs, you only need to reduce the intake. That’s all!