Oh My Gosh Look At Her Butt!

Oh My Gosh Look At Her Butt!

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We’ve all heard the frequently- played Nicki Minaj hit that features the line ‘oh my gosh, look at her butt!’ but the big question is now do you create the great butt? Firm, perky, proportionate…you know, an all round good butt!

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#1: Drop It Like A Squat

Squats are a great way to tone and shape your glutes (the muscles of your butt). To make them as effective as possible aim to hit at least at 90 degree bend at the knees, going lower if you can, of course with good form.

#2: Think About Your Butt!

No! This isn’t some crazy fitness tip that suggests simply thinking about having a better butt will result in such an outcome! But when you are performing your exercise routine to work on your glutes it is important to create a mind-muscle connect to really maximise the effectiveness of each repetition.

For example, as you perform the upward phase of a squat start to clench your buttocks together. Or when you stand up out of a lunge or stiff leg dead lift, think about squeezing your buttocks closer together.

#3: Angles Build A Great Ass!

Try and use lots of different exercises to train your glutes. Choose exercises that work in a variety of directions in order to hit all of the smaller muscle groups that make up the Glute Family: Gluteus Maximus, Gluteus Medias and Gluteus Minimus.

Use forward and backwards based exercises like lunges and basic squats alongside side to side movements like side lunges and travelling wide squats and diagonal or rotating exercises such as curtsey squat or diagonal leg lifts to give your butt an all over workout.

#4: Goodbye Cellulite

No beautiful bottom is complete without banishing the dreaded cellulite, and in order to banish it we must first understand it.

Cellulite is the term given to fatty deposits just underneath the skin, and your rear and thighs are it’s most common stomping ground.

There are a range of reasons why cellulite appears, from hormone imblance and poor diet to age and genetic predisposition. But no matter which factors play a role, the common denominator is an accumulation of toxins in your body.

So, with that in mind, it’s time to clean up your diet and eliminate processed foods, sugar, caffeine and alcohol and instead load up on fresh vegetables and berries while also keeping your body well hydrated to enable your body to flush out any toxins.

While we are on subject of hydration, lets be honest, are you really drinking enough? Or do you forget to drink your all important 2-3 litres per day?

Here is a great bonus tip to remind you to drink throughout the day…set reminder alarms on your phone, at regular intervals throughout the day OR try downloading the free app Drink Water!

#5: Load Up!

Squats are an amazing exercise for toning your glutes but once you’ve mastered them, if you really want to take your results to the next level, then it’s time to step outside of your comfort zone and add some extra weight. This could take the form of a barbell across the back of your shoulders, a kettle bell in your hands or even a wearing a weighted vest. Adding an extra load will challenge the glutes more and create a greater response.

And Finally…

If you’d like a super simple butt workout to follow then check out this video…

I love to hear your thoughts so please feel free to tweet me @KatieBulmer1.

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Wishing you a butt-fastic day!

KBC x

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