Being super skinny isn’t what it’s all about these days. Today, it’s all about being healthy, fit and toned. In fact, what people are really trying to have is the perfect butt. Ladies, you have to admit, figuring out what the perfect workouts are to have the perfect toosh can be…stressful. However, we here at Bestie are ready to help you with finding your booty perfection. Because we love you, that’s why.
Some people are naturally born with the perfect butt, while others have to work for it pretty hard at the gym. If you are fairly clueless on the exercises you have to do to lift that butt of yours, walking into the gym is overwhelming. We mean, you walk in and EVERYONE looks like they know what they are doing.
Well, you don’t have to stress ANYMORE. Here are the exercises you need to do for about 14-days. It’s called the “14-day butt lift challenge”. By remaining consistent for 14-days and doing these exercises properly, you just might start seeing slow results. Rome wasn’t built in a day, right?
1. Hip Lift Progression
Here’s a butt workout that’ll really help you shape a nice, fat butt. The first exercise is hip lift progression. It not only tones your bum but it also relieves some tension in your back. FITNESS MAGAZINE writes that you simply get a mat, lay on your back with your arms at your sides and your knees bent. Make sure your feet are flat on the floor. Then lift your hips towards the ceiling. Do this ten times, three reps.
Now here’s a butt workout that you might not like, but it’s great for fat loss where you want it and building a fat butt. We hate to break it to you guys, but burpees are the next workout for this challenge. LIVESTRONG notes that squatting down, thrusting your legs, doing a push-up then jumping back up are all excellent for working out the muscles in your glutes. We all hate doing it, but doing 10 burpees for three reps will guarantee improvement for your butt as well as your legs! The pain is totally worth it. All you have to do is PUSH THROUGH!
3. Perky Lift
Alright, so let’s continue down the path to bottom perfection. This butt exercise is great for making a beautiful butt. A perky lift is the next exercise that works out your buttocks. It’s one of the less annoying workouts to do but you really do feel it. PREVENTION.COM notes that perky lifts specifically work out the center and outer glute. All you have to do is go on your hands and feet and raise each leg high up, fairly slowly. Do each leg 10 times, 3 reps.
These are integral when it comes to booty workouts, so pay attention. Want to lose weight? Want to build a beautiful, fat butt? Then do squats. In fact, squats should be your best friend if you are trying to shape up that booty of yours. Some people love them, others can’t stand them. But they are the key to your success. WOMEN’S HEALTH notes that using a resistance band will help add more pressure, but it’s not a necessity. To do this, you have to stand with your feet shoulder-distance apart. Then reach your arms forward so they’re parallel to the floor, and bend your knees. Here, you should try and do 15 reps!
5. Sumo Squats
A variation on the previous exercise, but important nonetheless. Speaking of ways to lose weight, this butt exercise is great for that as well. Sumo squats are your next go-to. WOMEN’S HEALTH writes that with these ones you should stand with your heels shoulder-distance apart, turning your toes open slightly. Then simply bend your knees, making sure your hips are pushed back and lower down into a squat. You want to go as low as you can until your hips are slightly below the level of your knees. You want to do as many reps as you possibly can, but start with 10 reps and you should be good!
6. The Super Lift
If you are a fan of Superman, then these butt exercises will be your cup of tea. BODYBUILDING.COM instructs to first lie straight with your face down on the floor or a mat. As you are doing this, your arms should be extended in front of you. Then, at the same time, raise your arms, legs, and chest off the floor and hold this contraction for about 2 seconds. Then slowly lower your arms, legs, and chest back down to the starting position. Make sure to inhale as you do this. Do this ten times, 3 reps!
7. Jump Rope
Jumping rope is great for your body for a lot of reasons. ALTERNATIVE DAILY notes that it won’t build muscle strength in the way that weightlifting will. But skipping will still TONE your muscles all over your body…including your buttocks. If you practice enough, you’ll be able to jump fairly quickly at which point you want to try and jump AT LEAST 100 times. You’ll definitely feel that one in the morning.
8. The Fire Hydrant
No, this has nothing to do with the life saving water supplier, but it will save your booty from looking unhealthy. The Fire Hydrant is the final exercise you should do to shape up that bum of yours. According to BODYBUILDING.COM, to do this move you have to position yourself on your hands and knees on the ground, for starters. Then, keeping the knee in a bent position, abduct the femur, moving your knee away from the midline of the body. You want to pause at the top of this motion, slowly returning back to the starting position. Do this as much as you can…repeat on both sides.
But that’s not all! Sure exercise is important when it comes to shaping a perfect butt, BUT what about diet? Don’t worry, your Bestie has you covered, because right now we’re going to go through some of the best foods that you can eat in order to attain that perfect derriere. We know, what did you ever do without us? Well, you’d probably have a hard time finding the best ways to lose weight, the best health tips, and the best butt exercises.
Ever seen those commercials where the cows hold up “Eat More Chicken” signs? We all know it’s for their self preservation, but they could also be talking about getting a bigger, healthier butt. That’s because chicken is one of the best foods you could possibly eat in order to make your booty more toned and bigger, or at least that’s what FEMNIQE.COM reports. Chicken is full of protein, which is integral to growing your bum and it’s so versatile. It can be baked, fried, put into a salad, eaten by itself, the possibilities are endless. Much to the relief of those cows, it’s also much better than red meat. Mostly because it has less cholesterol, but also because cows are adorable and chickens are… less adorable. Sorry chicken lovers out there.
So you’re looking for a well toned, bigger butt however you’re tired of getting all your protein from chicken. Don’t worry, FEMNIQE.COM also tells us that turkey is a great source of protein. It’s one of the leanest animal meats around, so it’s packed to the brim with healthy protein. However, FEMNIQE.COM reminds us that there are three things we need to keep in mind when we’re buying a turkey: 1) Make sure it’s low-sodium. Too much sodium could be killer if you’re trying to lose weight and perfect a beautiful butt. 2) It needs to be extra lean. Obviously, we’re eating turkey for its leanness, so try to get your turkey to be as lean as possible. And 3) Make sure it’s free of preservatives. What kind of health tips channel would we be if we told you to eat turkey chalked full of preservatives? That being said, if you hit all those markers then you’re good to eat turkey. So fret not during the holidays and indulge in as much turkey as you so desire!
3. Almond Butter
Allergic to peanuts? Are you boycotting the peanut industry because of some wacky revenge scheme? Or maybe you just don’t like peanut butter? Either way, this health tip is for you, because the next food you need to eat in order to get a fat butt is almond butter. It has way more protein than it’s allergy prone brother and it’s commonly known as one of the best alternatives to the aforementioned butter. Spread it on whole grain bread or some crackers and just feel the fat loss as it happens! Who knows, you may even feel your beautiful butt growing into a perfect butt too!
4. Flax Seed
What the heck is flax seed, we hear you cry out in unison. Well, dear readers, they’re not only one of the best things for fat loss, but they’re also great for developing a healthy, fat butt. It’s also an amazing source of dietary fiber, fatty acids, and protein. So powder some of this pretty flower’s seeds and put it in your protein shake. These will give you the boost you need to get that beautiful butt you so crave!