This is a delicate subject and care must be taken to not force your opinion on your friend or what you perceive as the right strategy to help her, even if your suspicions are correct. The trick is to have your friend believe it is her idea to make changes to her life and that it is her idea to take on a new approach and not yours. If she feels that you are forcing her to make changes it will have the opposite effect and exacerbate the problem.

Hi Madison it is never too late to get your sexy butt back. You just need to have a great plan, which is built on sound knowledge and then stick to this for long enough to see the results.

So let’s see if we can put together a plan for you that will work.

Firstly, we need to arm you with some knowledge as to why you have lost your muscle tone. It is quite common for females to develop a loss of tone in the buttocks and belly due to a dysfunction in the abdominal wall stabilizer muscles, especially the pelvic floor. When the stabilizer muscles stop firing the glute muscles begin to make changes in order to provide better stabilization of the pelvis. These muscles that were previously designed to do powerful lifting and fast movements are now being programmed to become a stabiliser.  Paul Chek calls these the “Heart Shaped Bottom”.

These stabilisers can become weak due to a number of factors, which we will have to address in our program. To make it easy I have broken your plan into steps, these are as follows:

Step 1 – Nutrition

Start by correcting your Nutritional intake. Eliminate all grains and sugars from your diet.

Grains and sugars are common culprits of food intolerance, and fungal and parasite infections. These can cause your intestines become inflamed, which, in turn, weakens your abdominal stabilisers.

Let me explain this a little more. Your abdominals and your internal organs share the same nerves, so when the intestine is inflamed, the abdominals, especially the stabilisers become inflamed and consequently dysfunctional.

To overcome this and to improve your nutrition, I recommend eating mainly unprocessed meats, such as fish, as well as vegetables and ensure that you eat protein with EVERY meal.

Step 2 – Retrain Your Stabiliser Muscles

Find a good Personal Trainer or Pilates Instructor to teach you how to use your inner abdominal muscles correctly. These exercises are simple, but they isolate your abdominals and are a great place for you to start getting back into shape. However, it is important to note, that you will need to learn how to integrate these simple exercises into full body movements, which I explain in step 3.

Step 3 -Begin a Weight Training Program for 30 mins 3-4 times per week

Again find a good Personal Trainer who can show you how to use Functional Strength Training Movements such as lunges, squats and deadlifts. Don’t waste your time sitting on machines, such as a leg press or an adduction apparatus, as these will train your stabilisers to become even lazier.

Remember, you need to learn how to use your glutes correctly and combine this with the rest of your body in movements like the deadlift. This is where you will start to see some definition reappearing.

Step 4 – Timing of Protein

To maximise your results when strength training, you will need to eat food at optimal times.

You must consume ‘First Class Protein’, such as whey protein within 30-minutes of completing your strength training program.

Step 5 – Set Goals and Review Them Continually

People who are successful, set goals. You must also do this to achieve your final objective. An excellent way to motivate yourself is to put posters or pictures up of yourself around your home of when you had your perfect shape. These will help you to achieve as your subconscious mind will go to work on solving your problem for you.

If you stick to your plan Madison, you will get there. You just need some patience and determination and then you will get that peachy butt back again.